سوينق بالكيتل بل

Kettlebell Swing

The kettlebell swing is a powerful hip movement where you swing the bell from between your legs up to chest height. It works the glutes, hamstrings and trunk and raises your heart rate quickly. It suits intermediates who have learned the hip hinge and is great for building strength and fitness together.

Main muscles: Glutes, Hamstrings · Helping: Lower back, Abs, Forearms · Equipment: Kettlebell

How to do it

1. Set the kettlebell a little in front of you, feet slightly wider than your shoulders
2. Push your hips back with a flat back, grab the bell and hike it back between your legs
3. Snap your hips forward and squeeze your glutes; the bell floats to chest height from hip power, not your arms
4. Let the bell fall back between your legs as you hinge again, keeping a steady rhythm

Common mistakes

• Lifting the bell with your shoulders and arms instead of your hips
• Turning it into a squat with too much knee bend
• Rounding your back at the bottom or leaning back at the top

More tips

• Breathe out sharply as the bell rises and breathe in as it drops
• Learn the movement first with kettlebell deadlifts or cable pull-throughs
• Pick a bell you can drive with your hips, not your arms, for sets of 10 to 20

Sets and reps

3–4 sets × 6–10 reps with about 2 minutes rest; start with a light warm-up set. Add weight or reps little by little once you can finish every set with clean form, and log your numbers to track your progress.

Questions

What muscles does the Kettlebell Swing work?

Mainly the glutes and hamstrings, with help from the lower back, abs and forearms.

Is the Kettlebell Swing a compound or an isolation exercise?

Compound: it works several joints and muscles together. Do it early in your workout while you're fresh.

What do I need for the Kettlebell Swing?

A kettlebell you can control for the whole set.

Is it good for beginners?

Yes. Start with a light weight until the movement feels right, then add weight little by little.

What can I do instead?

Try the Barbell Hip Thrust or the Hip Thrust Machine; they also work the glutes.

More exercises for the glutes

• Barbell Hip Thrust
• Hip Thrust Machine
• Glute Bridge
• Cable Glute Kickback
• Glute Kickback Machine
• Cable Pull-Through

Log this exercise in OSRHQ GYM