# Kettlebell Swing

> A two-handed hip-snap swing that trains the glutes and lower back and builds power.

Page: https://fitnessie.app/exercises/kettlebell-swing/
Type: Kettlebell · Hinge
Demo video: https://fitnessie.app/demos/kettlebell-swing/40d2fb3cd30e04b6.mp4

## How to do it

1. Stand with your feet a little wider than hip width, a kettlebell on the floor just ahead.
2. Hinge at the hips with a flat back and a slight knee bend, and grab the handle with both hands.
3. Hike the bell back high between your thighs.
4. Snap your hips forward to swing the bell to about chest height on loose, straight arms.
5. Finish standing tall with your glutes squeezed, then let the bell fall back into the hinge.

## Key cues

- Hike it like a football
- Flat back, little knee bend
- Snap your hips
- Stand tall like a plank at the top

## Common mistakes

- Lifting the bell with your arms instead of your hips
- Squatting by bending the knees too much
- Leaning back at the top
- Swinging the bell higher than shoulder height

## Muscles worked

- Primary: Glutes and lower back
- Secondary: Hamstrings, adductors, traps and forearms

## Equipment

Kettlebell.

## References

- [StrengthLog: Kettlebell Swing](https://www.strengthlog.com/kettlebell-swing/)
- [BarBend: Kettlebell Swings](https://barbend.com/kettlebell-swings/)