Kettlebell Swing
A powerful hip-hinge exercise using a kettlebell.
- 45 secDuration
- 1 × 15Reps
- KettlebellEquipment
Muscles Targeted
- Hip
- Glutes
- Hamstring
How to Perform
- Stand with feet wide, kettlebell between them.
- Hinge hips back, grip kettlebell with both hands.
- Explosively drive hips forward, swinging bell up.
- Let bell swing back down between legs.
- Maintain control through the movement.
- Repeat for desired reps.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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