22/07/2026
The Kettlebell Swing.
If you only learn one kettlebell move, make it this one.
WHY YOU NEED IT:
Burns serious calories, builds explosive power, strengthens your posterior chain and bulletproofs your lower back when done right. Great for conditioning without the joint stress of running.
MUSCLES WORKED:
Glutes, hamstrings, core, lats, shoulders and grip. It's 90% glutes and hamstrings, not a front raise.
HOW TO DO IT RIGHT:
1. Stand with feet shoulder width apart, bell slightly in front of you
2. Hinge at the hips, soft bend in knees, grab the bell and hike it back like a football
3. Drive hips forward explosively, squeeze glutes hard, let the bell float to chest height. Arms are just ropes
4. On the way down, wait for the bell to almost hit you, then hinge again and repeat
5. Keep chest tall, core braced, lats tight the whole time
Common mistake: Squatting it and lifting with your arms. This is a HIP HINGE, not a squat.
Save this and try 5 sets of 15 swings with 30 seconds rest on your next workout.
Want us to check your form? DM us the word SWING to book your FREE consultation with our friendly team😃
