Kettlebell Swing
Quick Information
Category
Ballistic Training
Difficulty
Beginner
Equipment
Kettlebell
Primary muscle group
Gluteus Maximus, Hamstrings
Secondary muscle groups
Erector Spinae, Lats, Trunk, Forearms
Movement pattern
Ballistic Hip Hinge
Training goal
Power, Conditioning
Sport
General, Field Sports, Combat Sports, Tactical
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Hip hinge, then kettlebell deadlift, then hike pass, then two-hand swing, then single-arm swing.
Regressions
Kettlebell deadlift or a banded hip hinge with no projection.
When to Use It
When to use
As a power primer before lifting, or in clusters for conditioning at the end of a session.
When not to use
When the athlete cannot hinge without rounding the lower back, or when grip fatigue makes control unreliable.
Programming
6 to 10 sets of 10 to 15 repetitions on the minute, or 4 sets of 20 for conditioning.
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