# Kettlebell Swing

URL: https://heatsy.app/ex/kettlebell-swing

Also known as: Russian Kettlebell Swing, Two-Hand Kettlebell Swing, 2 Handed Kettlebell Swing, KB Swing, Russian KB Swing, Kettlebell Swings, Russian Swing, Two-Handed Kettlebell Swing, Hip Hinge Kettlebell Swing

Body region: Glutes, Legs, Back

## Muscles

- Main: Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Erector Spinae, Adductor Magnus
- Holds: Deltoid, Latissimus Dorsi, Rectus Abdominis, Transversus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Kettlebell

## Technique

1. Stand with feet a little wider than hip-width, a kettlebell on the floor about a foot in front of you.
2. Hinge down, grip the handle with both hands and hike the bell back between your legs.
3. Snap your hips forward to stand tall, letting the bell float up to about chest height.
4. Let the bell fall back, hinge again as your forearms meet your inner thighs, and repeat.

### Cues

- It is a hip snap, not a squat and not an arm raise.
- Squeeze the glutes and brace the abs at the top.
- Keep the bell close on the backswing: hike it high between the thighs.

### Common mistakes

- Lifting the bell with the arms.
- Squatting down instead of hinging back.
- Leaning back at the top or rounding the back at the bottom.

## Alternatives

- [Romanian Deadlift](https://heatsy.app/ex/romanian-deadlift)
- [Cable Pull-Through](https://heatsy.app/ex/cable-pull-through)
- [Barbell Hip Thrust](https://heatsy.app/ex/hip-thrust)