How to do it
- Stand with the bell about a foot in front of you and hinge to grip it with both hands.
- Hike it back between your legs, then snap the hips forward to float it up to chest height.
- Let it swing back down and immediately hinge into the next rep.
Cues that matter
- It is a hip snap, not a front raise. The arms are ropes.
- Squeeze the glutes hard at the top of every rep.
Common mistakes
- Squatting the bell up and down.
- Lifting the bell with the shoulders.
Muscles worked
Primary
- Full Body
- Posterior chain
- Conditioning
Also works
- Glutes
- Hamstrings
- Core
- Shoulders
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Kettlebell Swing in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the full body with different equipment — for a day the kettlebell is taken, or a gym that does not have one.