How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Hinge
Kettlebell Swing
The conditioning hinge. Power, not a squat-swing.
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Glutes · Hamstrings · Core · Kettlebell
How to handle weight
A bell you can snap, not muscle. If the arms are doing the lift, go lighter. 16–24 kg is honest work for most; 32 kg is earned.
Usual programming
5 × 10–20, or EMOM.
Caution
Hike, snap, tame. The bell stops at chest height unless we asked for American swings. Rounded hike = set over. Soft knees, not a squat-swing.
Setup
Hike, snap the hips, bell to chest height, tamed at the top.
Cues
- Hips, not arms
- Ribs down at the top
- Feet rooted
Common mistakes
- Squatting the swing
- Overhead American swing by accident
- Rounded hike
Home swap
Dumbbell swing, carefully
