Kettlebell Swing

A ballistic hinge: hip power and glute-hamstring endurance. The drive comes from your hips, not your arms.

• Compound
• Dumbbell
• Intermediate

How to do it

• Hip hinge, neutral back
• Project the bell with a powerful hip snap
• Arms relaxed; the bell floats up to chest height

Sets, reps and tempo

Ranges: 8–15 reps · 1–3 RIR

Tempo: Explosive hip hinge; let the bell float and control it on the way down

Common mistakes

• Turning it into a squat
• Lifting the bell with your arms or shoulders

Muscles worked

Primary

• Glutes
• Hamstrings

Secondary

• Core / abs
• Erectors / lower back

Alternatives

• Romanian Deadlift
• Hip Thrust