Kettlebell Swing
Complete guide to Kettlebell Swing. Learn proper form, technique, and execution. Targets Glutes, Hamstrings. Requires kettlebell. Step-by-step instructions and expert tips.
How to Perform Kettlebell Swing
Place a kettlebell on the floor in front of you and stand with your feet shoulder-width apart.
Hinge at the hips and grab the handle with both hands, keeping your back flat.
Hike the kettlebell back between your legs to load the movement.
Engage your abs and take a breath.
Explosively drive your hips forward to swing the kettlebell up to chest height and exhale.
Let the kettlebell swing back between your legs and immediately drive your hips forward again and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |