The kettlebell swing is a dynamic, hip-dominant exercise that primarily targets the glutes, hamstrings, and lower back, while also engaging the core and shoulders for stability. It is commonly prescribed to develop explosive power, improve posterior chain strength, and enhance functional movement patterns such as lifting and bending. When performed correctly, it reinforces proper hip hinge mechanics rather than a squat pattern.
- Stand with your feet slightly wider than hip-width apart, kettlebell placed on the floor just in front of you.
- Hinge at your hips (push your hips backwards) while keeping your back neutral, and grasp the kettlebell handle with both hands.
- Tilt the kettlebell slightly towards you, then hike it back between your legs like passing a football.
- Drive your hips forward powerfully to swing the kettlebell up to chest height, squeezing your glutes at the top.
- Keep your arms relaxed and allow the movement to come from your hips rather than lifting with your shoulders.
- As the kettlebell descends, hinge at the hips again, guiding it back between your legs while maintaining a neutral spine.
- Maintain a steady rhythm, breathing out as you swing up and in as it returns.
- Complete repetitions as prescribed by your physiotherapist.