Legs
Kettlebell Swings
A foundational ballistic movement designed to build explosive power and posterior chain resilience.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet slightly wider than shoulder-width apart and place the kettlebell about one foot in front of you on the floor.
Hinge at the hips with a flat back to reach forward and grasp the handle with both hands, tilting the bell toward you.
Breathe in and hike the kettlebell back between your legs high toward your groin while keeping your shins vertical.
Snap your hips forward aggressively to a standing position, using the momentum to swing the bell to chest height.
Allow the kettlebell to fall naturally back toward your hips, waiting until your upper arms touch your ribcage before hinging again.
Repeat the rhythmic hinging motion for the desired number of repetitions without rounding your spine.
Set the kettlebell back down in its starting position in front of you once the final rep is guided back through the legs.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Squatting the weight down rather than hinging at the hips
- Using the shoulders and arms to pull the weight upward
- Rounding the lower back at the bottom of the movement
- Leaning too far back at the top of the swing
- Losing tension in the lats and upper back
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.