Kettlebell Swing

The kettlebell swing is a hip-hinge movement (not a squat): the knees stay relatively soft while the hips drive back and then snap forward explosively to project the bell. It is driven by the posterior chain — primarily the glutes and hamstrings, with the erector spinae stabilizing a neutral spine — and the arms act as a "rope," not as lifters. The bell typically rises to about chest height (the "Russian" swing); the overhead "American" variation increases shoulder demand and risk and is optional.

Because it is ballistic and rhythmic, the swing trains the stretch-shortening cycle (see Stretch-Shortening Cycle (SSC)) and doubles as a conditioning tool when performed for intervals. Key form points: hinge at the hips with a flat (neutral) back, keep the bell close on the backswing, finish with glutes and abs braced and a tall stance (no leaning back), and let the hips — not the shoulders — generate the force. Maintain a neutral spine throughout (see Spine Positioning — "S" Shape, Never "C").

• Hip-hinge, NOT a squat — knees soft, hips drive the movement.
• Primary movers: glutes, hamstrings, erector spinae (posterior chain).
• Russian swing to ~chest height; overhead (American) version adds shoulder demand/risk.
• Trains hip power and conditioning; common faults are squatting the swing and rounding the back.