Exercise · Form & cues
Kettlebell Swing — form guide
Glutes · Hamstrings · Erectors · Lats. Equipment: Kettlebell (16–24kg). Difficulty: Intermediate.
TEMPO
Explosive · 1s snap, 1s float
It's a HIP HINGE, not a squat. The bell floats because your hips snap — not because your arms lift.
Cues
- Hike the bell back BETWEEN your knees, not below them
- Snap hips through hard, glutes squeeze at the top
- Bell floats to chest height — don't chase it higher
- Keep arms long and relaxed, lats packed
Common mistakes
- Squatting the swing — kills posterior chain work
- Lifting with the arms
- Hyperextending lower back at the top
Injury notes
Avoid with acute lower-back pain. Cue 'belt buckle to wall' to protect the spine.
Progression
Add 4kg when 20 unbroken reps stay crisp. Russian (chest-height) before American (overhead).