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Kettlebell Swing

Reps
8–12
Kit
Kettlebell
Video from @OPEXFitness, not affiliated with Talala

How to do it

  1. 1

    Push your bum back (like the RDL).

  2. 2

    Then snap your hips forward so the bell floats up to chest height.

  3. 3

    Breathe out sharply at the top.

Where you should feel it: Your glutes snapping hard at the top.

What your coach says mid-set

  • “Snap your hips forward”
  • “Let the bell float”
  • “Arms stay relaxed”

Common mistakes

Squatting instead of hinging

Send your hips back, not down. This is a hinge, not a squat.

Lifting with your arms

Your hips throw the bell. Your arms are just along for the ride.

Felt it somewhere else?

Where did you feel it?

Felt it in your lower back

Your hips should snap, not your back. Go lighter and keep your ribs down at the top.

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