Intermediate
Tier C in Gym · for GlutesSingle-Arm Kettlebell Swing
Kettlebell Swing
4sets
15-20reps
60srest
~11kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inGlutes
Hamstrings stretching and glutes squeezing to stand up; the back stays firm, not tired.
Key cue (the coach says it during the set)“Hips back, flat back, stand up by squeezing the glutes.”
Tempo · Down 2–3 s · up 1 s
Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.
Feel it somewhere else? Fix it like this
- Feel it in Lower backBack rounding or lifting with the back. Brace hard, keep the weight close to the legs, push the hips back, and stop lowering when the back starts to round.
- Feel it in Front thighsSquatting instead of hinging. Keep a soft, fixed knee bend and move the hips back, not down.
- Feel it in Forearms / gripGrip fails first. Use straps, chalk or a mixed grip for heavy sets.
- Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- It is a hip hinge, not a squat — the power comes from snapping the hips.
- Keep your arms relaxed; they guide the weight but do not lift it.
- Park the weight on the floor under control at the end of the set.
- Grip the handle firmly and keep your wrist straight.
Common mistakes
- Squatting the weight up instead of hinging.
- Lifting with the arms and shoulders.
- Leaning back and overextending the spine at the top.
Breathing
Exhale sharply as your hips snap forward, inhale as the weight falls back.
Equipment needed
Recommended by goal
Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s