Glutes · Hip hinge
Kettlebell Swing
The Kettlebell Swing mainly trains your glutes and hamstrings. Also working: lower back.
Free weights
Kettlebell
Standing, light pull
How to do it
- Hike the kettlebell back between your legs
- Snap your hips forward explosively
- Your arms are just ropes: swing to chest height
- Let it drop back between your legs and hike it again
Coach’s tip
The power comes from the hips, not the shoulders. Perfect for conditioning and fat loss.
Noticeably loads the lower back. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Grip
Kettlebell, both hands
Load
Free weights
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (hip hinge). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Kettlebell Swing work?
Mainly the glutes and hamstrings. The lower back help.
What can I do instead of the Kettlebell Swing?
For the same movement: Romanian Deadlift, One-Cable Romanian Deadlift and Cable Deadlift. In DCFT you swap with one tap.
DCFT
The Kettlebell Swing in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.