ClapMove · clapmove.com
Exercise handout — move better, feel better.
Kettlebell Swing
Explosive hip hinge movement for posterior chain power. Only for those with solid hip hinge pattern and no acute symptoms.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
kettlebells
Home Options
- kettlebell
No equipment? Try: kettlebell, dumbbell for two-hand swing
Dosage
3
Sets
12
Reps / Time
60 sec
Rest
explosive, rhythmic
Tempo
Step-by-Step Guide
Set up
- Stand with feet shoulder-width apart
- Kettlebell on floor about 12 inches in front
- Hinge to grip KB with both hands
Step 1 of 4
Hike KB back between legs like a football snap
Step 2 of 4
Drive hips powerfully forward
Step 3 of 4
Let arms swing naturally - don't lift with shoulders
Step 4 of 4
Allow KB to fall, hinge to absorb and repeat
Breathing
- Inhale on the backswing
- Exhale sharply at top (hip snap)
Form Cues
- Power comes from hips, not arms
- Squeeze glutes hard at top
- Spine stays neutral throughout
- Arms are just hooks holding the KB
Common Mistakes to Avoid
- Squatting instead of hinging
- Lifting with arms
- Rounding low back
- Not engaging glutes
Safety Information
Master hip hinge first. Stop if form breaks or pain returns.
Progressions
Heavier weight, single-arm swing
Regressions
Hip hinge drill, lighter weight
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.