Kettlebell Swing

A jump that never leaves the ground — explosive hips, conditioning, and posterior chain in one.

Setup

1. Bell a foot in front; hinge and grip it with lats tight.
2. Hike it back like a football snap.

How To Do It

1. SNAP the hips forward — the bell floats to chest height on its own.
2. Arms are ropes; hips are the engine.
3. Let it swing back into the hinge and repeat.

Breathing

Sharp exhale on every hip snap.

Common Mistakes

• Squatting the swing — it's a hinge; hips back, not down.
• Lifting with the arms — if shoulders burn first, hips aren't snapping.

Programming It

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.