KETTLEBELL SWING
Hip-hinge power movement. The kettlebell is driven by the hips, not the arms. Explosive and conditioning-heavy.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Stand with feet slightly wider than hip-width, kettlebell on the floor in front.
- 2
Hinge at the hips and grip the kettlebell with both hands.
- 3
Hike the kettlebell back between the legs — load the hamstrings.
- 4
Drive the hips forward explosively, projecting the kettlebell forward.
- 5
The arms guide the bell — the hips generate the power.
- 6
Let the bell float to shoulder height, then hinge back to absorb it.
- 7
Repeat the hip drive immediately.
THE STANDARD
The swing is a hip hinge, not a squat. The bell is driven by the hips. Arms stay connected to the body on the backswing. Bell reaches shoulder height at the top.
COACHING CUES
COMMON MISTAKES
Squatting the swing — the movement is a hinge, not a squat.
Using the arms to lift the bell — the hips generate all the power.
Rounding the lower back — maintain a neutral spine.
Letting the bell pull you forward — stay in control.
SCALING / SUBSTITUTIONS
Reduce the kettlebell weight.
Deadlift the kettlebell first to establish the hinge pattern.
Romanian deadlift to build the hinge before adding the swing.
300WOD APPLICATION
The kettlebell swing is a primary conditioning and posterior chain movement at Foundation and Hoplite Standards.
EXERCISE INTELLIGENCE
The kettlebell swing develops hip power and posterior chain endurance simultaneously.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary