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Kettlebell Swings: A Hinge With a Pulse

The swing is a powerful hip hinge, not a squat that lifts a bell with the arms. The glutes snap the hips forward. The arms are along for the ride.

Kettlebell swing side view: start, drive up, and top of the swing — Kettlebell Swing movement illustrations

The prescription

Sets: 3–5 sets
Reps: 8–12 reps
Rest: 1 min 30 sec
Time: About 12 min

Equipment. Kettlebell

Muscles. gluteus maximus, hamstrings. Also core, erectors, quadriceps

Starting position

Place the kettlebell a foot in front of you.
Hinge and hike it back between the legs, high on the thighs, with a long spine and soft knees.

How to move

Snap the hips forward and let the bell float to about chest height.
Brace as the hips finish. Do not lean back.
Let the bell fall, hinge again, and hike it under the body for the next rep.
Park the bell on the floor when the set is done. Do not catch it against the knees.

Common mistakes

Squatting the bell up with the arms.
Leaning back at the top and arching the lower back.
Letting the bell pull the shoulders out of their sockets at the bottom.

Variations

Dead-stop swing
Romanian deadlift

Progressions

Use a heavier bell once chest-height reps look identical.

Regressions

Romanian deadlift
Hip hinge practice with no bell

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Give the bell a clear lane. Pets, children, and glass tables are not spotters.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

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