Exercise library
Glutes · Kettlebell
Kettlebell Swing
Difficulty
Intermediate
Sets
3–5
Reps
3–6
Equipment
Kettlebell
Target muscles
Primary Glutes
Secondary: Hamstrings, Back, Core
Variations
- · Tempo Kettlebell Swing
- · Paused Kettlebell Swing
- · Cluster-set Kettlebell Swing
Proper form
- 01 Set feet, brace, and pull slack out of the bar before the pull.
- 02 Push hips back, keep the bar close to the body, and maintain a neutral spine.
- 03 Drive hips forward at lockout without hyperextending the lower back.
- 04 Control the descent — do not drop the load.
Common mistakes
- × Rounding the lower back at the start position.
- × Letting the bar drift forward during the pull.
- × Hyperextending the spine at lockout.
Tips
- ✓ Reset every rep from a dead stop when learning the pattern.
- ✓ Use lifting straps only after grip becomes the true limiter.
- ✓ Program hinge volume conservatively — recovery cost is high.
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