Exercise
Kettlebell Swing
The kettlebell swing is a hip-hinge cardio and power move that builds explosiveness through your glutes and hamstrings. It trains your posterior chain to handle force, which translates directly to better posture and less back pain.
Demonstration
Sets
3
Reps
15-20
Rest
90s
Smooth, explosive hips; let gravity do the work on the downswing.
The kit
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How to do it
- 1
Stand with your feet hip to shoulder-width apart, a kettlebell on the floor between them.
- 2
Hinge at the hips and grab the handle with both hands, arms relaxed.
- 3
Pull the kettlebell back up to hip height with a strong hip snap, letting the momentum carry it.
- 4
At the top, squeeze your glutes hard and keep your chest tall.
- 5
Let the bell swing down and back between your legs in a smooth arc-don't squat it down.
- 6
Drive your hips forward again as the bell swings back up.
Common mistakes
- Squatting down instead of hinging at the hips, turning it into a leg move
- Using your arms to pull the bell up instead of driving with your hips
- Letting the bell swing out in front instead of keeping it close
Dad tips
- Think of the bell as being on a rope-your hips snap it up, not your arms.
- Start light to dial in the hinge pattern before going heavy.