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hinge
Kettlebell Swing
Search GoogleKettlebell Swing is a intermediate hinge exercise using kettlebell. It primarily trains glutes and hamstrings. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- glutes, hamstrings
- Secondary
- core, shoulders
- Equipment
- kettlebell
- Mechanic
- compound
Setup
- — Prepare the kettlebell and clear the movement area.
- — Set your stance, grip, and starting position before beginning kettlebell swing.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Snap the hips to float the bell while the arms remain relaxed.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the hinge.
- — Snap the hips to float the bell while the arms remain relaxed.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo kettlebell swing
Regressions
- — Supported or reduced-range kettlebell swing