Kettlebell Full Swing

Muscles worked

Setup

1. Stand with feet slightly wider than shoulder-width apart, with the kettlebell on the floor about a foot in front of you.
2. Hinge at the hips with a flat back and slight knee bend to reach forward and grasp the handle with both hands.
3. Tilt the kettlebell toward you so the handle is angled, engaging your lats by pulling your shoulder blades down and back.

How to do it

1. Inhale and 'hike' the bell back between your legs, keeping it high and tight to the groin.
2. Exhale sharply and snap your hips forward aggressively, driving the kettlebell upward in a wide arc until it is positioned directly overhead.
3. At the top of the movement, lock out your knees and squeeze your glutes, ensuring your biceps are in line with your ears and your core is braced.
4. Allow the kettlebell to fall back down in the same arc, hinging at the hips only once your upper arms touch your ribcage to begin the next repetition.

Form checklist

• Maintain a neutral spine; do not round your lower back during the hinge phase.
• Drive the movement entirely with your hips rather than pulling the weight up with your arms.
• Keep your ribs tucked and core tight at the top to avoid overextending the lumbar spine.
• Ensure your heels stay firmly planted on the ground throughout the entire swing.

Pro tips

• Imagine 'breaking the handle' of the kettlebell to keep your lats engaged and the bell stable during the overhead transition.
• Focus on achieving a 'vertical plank' position at the top of the swing to maximize core and glute tension.

Make it harder

• Increase the weight of the kettlebell while maintaining a snappy, explosive hip drive.
• Incorporate overspeed eccentrics by actively pulling the kettlebell down from the overhead position to increase the eccentric load on the hamstrings.

Frequently asked

What muscles does the kettlebell full swing work?

The kettlebell full swing primarily targets the glutes and hamstrings, and also works the biceps, forearms, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the kettlebell full swing?

The kettlebell full swing uses kettlebell.

Is the kettlebell full swing good for beginners?

The kettlebell full swing is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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