Full Body · Kettlebell
Kettlebell Swing
Start · hinged back, kettlebell swung between the thighsBefore your first rep
- Bell starts about a foot in front of you on the floor, not between your feet.
- Feet slightly wider than shoulder-width, toes turned out a little.
- Hike the bell back between your legs like a rugby pass before the first swing.
The movement
- 1Stand with the bell a foot in front of you, hinge and hike it back between your legs.
- 2Snap your hips forward hard to send the bell up to chest height — do not lift it with your arms.
- 3Let it swing back down between your legs and repeat.
Watch out for
Learn the hip hinge first with Romanian deadlifts. Swinging with a rounded back is a reliable way to hurt yourself.
0/3
Start here
First time doing this
3 sets·12-15 reps
No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.
Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.
Weight
lb
Reps