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Kettlebell swing
StrengthHingeDifficulty ★★GymHome / bodyweightClass-style circuit
8 MET
≈ 100 kcal per 10 min at 75 kg
How to do it
- Hike the bell back between your legs.
- Snap hips forward; the bell floats to chest height.
- Let it fall, hinge, repeat.
Coaching cues
- It's a hinge, not a squat
- Hips do the work, arms are ropes
Common mistakes
- Squatting the swing
- Lifting with the shoulders
Muscles worked
- Glutes
- Hamstrings
- Core
- Shoulders
- Forearms & grip
- Heart & lungs
Primary: Glutes, Hamstrings · Secondary: Core, Shoulders, Forearms & grip, Heart & lungs
Equipment
Kettlebell