Kettlebell Swing
Hinge and swing a kettlebell back between the legs, then snap the hips forward to swing it to chest height. Also called Swing and Russian Kettlebell Swing.
- Pattern
- Hip hinge
- Equipment
- Kettlebell
- Works
- Glutes, hamstrings, lower back, forearms
- Loads
- Shoulders, hips, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Hip Thrust (Barbell)
Hip extension with the back supported and the shoulder never loaded.
Lower back Hip Thrust (Barbell)
Hip extension with the back supported and the shoulder never loaded.
When it stalls, these usually help
Direct work for your hamstrings, which this lift also depends on.
Direct work for your lower back, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.