Hamstrings · Intermediate

Kettlebell Swing

Hamstrings · also Glutes, Lower Back, Abs

Equipment: Kettlebell

How to do it

• Stand feet shoulder-width, hinge and grip the bell with both hands
• Hike the bell back between your legs, back flat, shins vertical
• Snap your hips forward and stand tall to drive the bell up
• Let your arms stay long as the bell floats to chest height
• Hinge back as the bell falls, keeping it close to your hips

Common mistake

✕ ARMS LIFTING THE BELL → ✓ SNAP THE HIPS, ARMS RELAXED

Starting point: 3 sets × 10–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, ebi.ac.uk, backfitpro.com.