Kettlebell swing
Glutes . Hamstrings
Snap the hips, let the bell float, brace the core.
Use in a programExercise profile
Best forFat lossStrengthEndurance
Effectiveness★★★★☆ 4/5
EquipmentKettlebell
Also worksHamstrings, Core, Lower back
Recommended4-6 sets x 10-20 reps, short rests
Who it suits Age15+ BMI< 35 SexAny HeightAny WaistAny
Explosive and high-impact on the hips and spine; learn the hinge before going heavy.
- Purpose
- Explosive hip-hinge power and conditioning in one move.
- Setup
- Bell on the floor ahead, hinge and grip it with both hands.
- Common mistakes
- Squatting and lifting with the arms instead of hinging.
- Easier
- Use a lighter bell and swing only to chest height.
- Harder
- Use a heavier bell or do single-arm swings.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s