Kettlebell Swing

Also called KB swing and russian swing.

Works: Glutes and Hamstrings, plus lower back, abs and shoulders
Equipment: Kettlebell
Level: Beginner
Type: Compound

How to do it

Setup. Stand with feet just outside the hips, the bell a foot in front of you. Hinge, grip it with both hands, and hike it back between the legs.

Snap the hips forward and let the bell float to chest height.
Let it fall, hinge as it passes the hips, and repeat.

Cues

Hinge, don't squat.
Hike the bell back, snap the hips.
Arms are ropes.
Bell to chest height, no higher.

Common mistakes

Squatting the swing.
Lifting with the arms.
Rounding at the bottom.

Where to start

Sets3

Reps10-20

Rest1 min

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.