Kettlebell Full Swing

An explosive, high-power movement that targets the glutes and hamstrings. It builds cardiovascular endurance and posterior chain power through a full arc.

Exercise Details

Level: Intermediate
Body Area: lower
Type: isolation

Required Equipment

Kettlebell

Target Muscle Groups

Primary

Hamstrings

Secondary

Glutes

Setup

Stand with feet wider than shoulders. Place the kettlebell in front of you. Hinge at the hips and grip the handle.

Instructions

1. Hike the kettlebell back between your legs.
2. Snap your hips forward explosively.
3. Swing the kettlebell overhead in a vertical line.
4. Maintain a tight core at the top.
5. Guide the weight back down.

Common Mistakes

1. Lifting with the arms.
2. Arching the back at the top.
3. Losing core tension.

Alternative Exercises

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