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Exercise handout — move better, feel better.
Kettlebell Swing
Dynamic hip hinge movement with a kettlebell. Builds power through the posterior chain.
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: Dumbbell (less ideal), Sandbag
Dosage
4
Sets
15
Reps / Time
60 sec
Rest
Explosive hip drive
Tempo
Step-by-Step Guide
Set up
- Stand with feet shoulder-width, kettlebell on floor in front
- Hinge at hips, grip kettlebell handle with both hands
- Shoulders back, core braced
Step 1 of 4
Hike the bell back between your legs (like a football snap)
Step 2 of 4
Explosively drive hips forward
Step 3 of 4
Let the hip drive swing the bell up to chest/shoulder height
Step 4 of 4
Let gravity bring bell back, hinge at hips to receive it
Breathing
- Inhale on the backswing
- Exhale sharply at the top
Form Cues
- This is a HIP exercise, not an arm exercise
- Squeeze glutes hard at the top
- Arms are just along for the ride
- Keep back flat throughout
Common Mistakes to Avoid
- Squatting instead of hinging
- Using arms to lift the bell
- Rounding the back
- Not using hips explosively
Safety Information
Master the hip hinge pattern first. Keep core braced throughout.
Progressions
Heavier bell, single-arm swings, alternating swings
Regressions
Deadlift and hip hinge drills first
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.