Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Kettlebell Swing, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Gluteus maximus, Hamstrings |
| Also | Erector spinae, Rectus abdominis, Forearm flexors |
Setup
Hardstyle swing: the arms are ropes, the hips are the engine; finish tall with glutes locked.
How to do it well
- Hinge, don't squat
- Snap the hips to float the bell to chest height
- Let the bell swing back high between the thighs
Common mistakes
- Lifting with the arms
- Squatting the movement and losing the hinge
Free programs with Kettlebell Swing
- Athletic Strength (3 day)
- Kettlebell Basics (3 day)
- Kettlebell Strength (3 day)
- Kettlebell Conditioning (3 day)
- Grappling and Martial Arts Strength (3 day)
- Fat Loss: Upper / Lower + Finishers (4 day)
Similar exercises
- Kettlebell Clean
- Kettlebell Deadlift
- 45-Degree Back Extension
- Cable Pull-through
- Band Glute Bridge
- Band Hip Thrust
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.