Kettlebell Swing
The kettlebell swing is a dynamic, ballistic exercise that builds explosive power and strengthens the posterior chain. It primarily targets the glutes and hamstrings through a rhythmic hip-hinging motion while conditioning the cardiovascular system.
Because the kettlebell swing relies heavily on the central nervous system for explosive power, the AI analyzes your HRV and sleep data to determine if you are recovered enough for high-intensity power intervals or if you should focus on technique. The app also tracks your consistency in rep speed; a drop in velocity often signals fatigue before you feel it, allowing the AI to adjust your set volume to prevent lower back strain.
Form Cues
- Hinge at the hips by pushing your glutes back
- Snap your hips forward explosively to move the bell
- Keep your chest up and lats engaged throughout
- Exhale sharply as the kettlebell reaches the top
- Squeeze your glutes tight at the top of the movement
- Don't squat the weight down; keep knees soft but not bent deeply
- Don't use your shoulders or arms to lift the bell
- Don't hyperextend or lean back at the top of the swing
- Don't let the kettlebell drop below your knees on the backswing
Common Mistakes
- Turning the hinge into a squat
- Lifting with the front deltoids
- Rounding the lower back
- Hyperextending the lumbar spine at lockout
- Disengaging the core at the top
Muscles Worked
This exercise is the gold standard for posterior chain development, placing heavy demand on the glutes and hamstrings to generate force. It also relies on the erector spinae and core for stability, while the lats and forearms work isometrically to control the kettlebell's path.
Primary
Secondary
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