Kettlebell Swing

What it is

This powerful, compound movement uses a kettlebell to develop explosive power and strength. You will primarily engage your hamstrings, glutes, and lower back for a strong pull. This exercise also effectively recruits your calves and shoulders.

Technique tips

• Initiate the swing with a powerful hip hinge, not a squat.
• Snap your hips forward forcefully at the top of the movement.
• Keep your core braced throughout the entire range of motion.
• Allow the kettlebell to float up, driven by your hip power.
• Exhale sharply as the kettlebell reaches its apex.
• Maintain a neutral spine; avoid rounding your back.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.