Full bodyKettlebellintermediate
Kettlebell swing
Secondary: Glutes, Hamstrings, Core
No embed for this lift yet. Open a form tutorial on YouTube instead.
Strength
8–10
reps · long rest
Hypertrophy
10–15
reps · 60–90s rest
Endurance
15–25
reps · short rest
Form cues
- Hinge, hike the bell, then snap the hips — this is not a squat.
- The arms are ropes; the hips throw the bell to chest height.
- Brace at the top; let the bell float, then hinge to receive it.
Common mistakes
- Squatting the swing
- Lifting with the arms
- Hyperextending the back at the top