Library
Intermediate
endurance
Kettlebell Swing
Ballistic hip hinge for power, conditioning, and posterior chain endurance.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Legsprimary
100%Shoulderssecondary
45%Backsecondary
45%Coresecondary
45%Full Bodyprimary
100%Full BodyLegsCoreBackShoulders
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Hike the bell back between the legs like a hike pass.
02
Position 2
Snap hips forward; arms stay soft — power comes from the hinge.
03
Position 3
Bell floats to about chest height; let gravity return it.
Coach cues
- · This is not a squat — hinge, do not dip deep.
- · Pack the shoulders; do not shrug.