All exercises
The Arsenal
Kettlebell Swings
Explosive hip hinge that throws a bell to chest or overhead height.
How to do it
- —Hinge, don't squat — the bell travels because your hips snapped.
- —Arms are ropes; the bell floats, you don't lift it.
- —Squeeze glutes hard at the top, ribs down.
Common mistakes
- —Squatting the swing and turning it into a front raise.
- —Rounding the back on the backswing.
- —Going too heavy and losing the snap entirely.
Scale it easier
Lighter bell, Russian (chest-height) swings, sets of 10.
Scale it harder
Heavier bell, American (overhead) swings, or longer unbroken sets.
Don't have the equipment?
Dumbbell swingsBanded hip thrustsBroad jumps