hinge · intermediate
Kettlebell Swing
Also called: Russian swing, KB swing
No demo clip here — the movement is coached inside the session itself. Every workout in the library is a follow-along.
Coaching cues
- Hike the bell back like a football snap
- Snap your hips forward, the arms are just ropes
- Squeeze glutes hard at the top, bell floats to chest height
- Let the bell pull you back into the next hinge
Common mistakes
- Squatting and lifting the bell with the arms
- Overextending the lower back at the top
- Letting the bell drop below the knees on the backswing
- Bending the elbows to raise the bell higher
Take care with: lower back. Members who list these injuries never see this exercise in a program.
Easier: Kettlebell Deadlift