At a glance
| Equipment | Kettlebell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Hinge |
| Primary muscle | Glutes |
| Also works | Lower Back, Quads |
The movement, step by step.
- Place the kettlebell slightly ahead of the feet, hinge at the hips and grip it with both hands.
- Hike it back between the legs, then extend the hips to send it forward to about chest height with relaxed arms.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Move at the hips while keeping the trunk controlled.
- Finish tall without leaning backward.
Common mistakes
- Rounding or overextending the lower back under load.
- Jerking out of the bottom position.
Watch & learn
Professional demonstrations, opened on YouTube.
- Single-Arm Kettlebell Swing | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Kettle bell swings, Kettlebell - Swing, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.