Conditioning · Hinge · Kettlebell
Kettlebell Swing
Kettlebell Swing is a conditioning exercise with a kettlebell that mainly works the glutes, with help from the hamstrings, lower back and abs.
How to do it
- Hike the bell back between the legs, hips back
- Snap the hips forward, the arms only guide the bell
- Bell to chest height, glutes tight, body straight
- Let it fall and hinge when the arms meet the hips
In Sets Ahead
Sets Ahead starts you on 3 sets of 10–20 reps with 1:30 rest. When every set reaches 20 reps, the weight goes up 4 kg, or 5 lb if you train in pounds.
Muscles worked
Mainly
- Glutes
Also
- Hamstrings
- Lower back
- Abs
- Forearms
- Front delts
Joints it loads
- Lower back a lot
- Grip and forearms some
- Hip some
With an injury here, the app warns you before this exercise.
Log it in Sets Ahead
Sets Ahead works out your next set of kettlebell swing, and every other lift, from your own numbers.
Test it before releaseSimilar exercises
The same movement, done another way: what the app suggests when you swap.