Kettlebell Swing
The kettlebell swing is an explosive hip-hinge movement that builds power, conditioning, and posterior chain strength. It is one of the best exercises for metabolic conditioning and fat loss.
How to Perform
Stand with feet slightly wider than shoulder-width, kettlebell on the floor in front of you.
Hinge at the hips to grab the kettlebell, hiking it back between your legs.
Explosively drive your hips forward to swing the kettlebell to chest height.
Let the kettlebell fall back between your legs, hinging your hips to absorb the weight.
The power comes from your hips — your arms are just along for the ride.
Common Mistakes to Avoid
Squatting instead of hinging — this is a hip-hinge, not a squat.
Lifting with the arms instead of driving with the hips.
Rounding the back at the bottom of the swing.
Not bracing the core, allowing the low back to hyperextend at the top.
Muscle Activation
Variations
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