Kettlebell Swing is a conditioning movement on Fiz. Explosive hip hinge with kettlebell. Also known as kb swing, kbs. Primary muscles: hamstrings, glutes, lower back. Scored by reps + weight. Featured in Chipper, Eva, Filthy Fifty, Helen, Jag 28, Nate, The Big Smoke, The Grind, The Seven, Triple Threat, Whitten, Wittman.
Kettlebell Swing
also kb swing, kbs
Explosive hip hinge with kettlebell
Category
Conditioningmixed-modal work under fatigue
Logged as
Reps, Weight (kg)
Primary muscles
Hamstrings, glutes, lower back
Secondary
Shoulders, core, forearms
Appears in
How to do a kettlebell swing
4 steps- Stand with the bell a short distance in front of you and hinge to reach it with both hands.
- Hike it back between your legs, above the knees, keeping the arms long.
- Snap the hips forward and let the bell float up. The arms guide it, they do not lift it.
- Let it fall back into the next hinge without reaching for it.
What counts as a rep
Movement standard- The American swing finishes with the bell directly overhead and the arms locked out. The Russian swing finishes at eye or shoulder height. Workouts name which they want.
- Hips and knees reach full extension at the top of every rep.
Common faults
3 faults
Squatting the bell up and down instead of hinging, so the movement becomes a front raise from a squat.
FixPush your hips back rather than dropping them down. The knees bend a little, the hips bend a lot.
Lifting the bell with the arms once the hips get tired.
FixKeep the arms as ropes. If your shoulders are burning before your glutes, the hinge has stopped doing its job.
The bell drops too low behind the legs and the back rounds to catch it.
FixKeep the backswing above the knees. Depth behind you buys nothing and costs a lot.
Scaling ladder
1 harder, 1 easier
Kettlebell SwingWorks hamstrings, glutes, lower back
Goblet SquatSquat holding dumbbell or kettlebell at chest
Workouts using the kettlebell swing
12 on FizShow all 12 workouts
The Big SmokeAMRAP The GrindAMRAP The SevenFor Time Triple ThreatFor Time WhittenFor Time WittmanFor TimeFrequently asked
6 answersWhat muscles does the Kettlebell Swing work?
Kettlebell Swing primarily works hamstrings, glutes, lower back, with secondary engagement of shoulders, core, forearms.
How do you do a Kettlebell Swing?
Stand with the bell a short distance in front of you and hinge to reach it with both hands. Hike it back between your legs, above the knees, keeping the arms long. Snap the hips forward and let the bell float up. The arms guide it, they do not lift it. Let it fall back into the next hinge without reaching for it.
What counts as a rep on the Kettlebell Swing?
The American swing finishes with the bell directly overhead and the arms locked out. The Russian swing finishes at eye or shoulder height. Workouts name which they want. Hips and knees reach full extension at the top of every rep.
What's an easier alternative to the Kettlebell Swing?
Scale it to Goblet Squat.
What's a harder progression from the Kettlebell Swing?
Progress to Kettlebell Snatch once the Kettlebell Swing is comfortable.
What else is the Kettlebell Swing called?
Kettlebell Swing is also written kb swing, kbs. Fiz resolves all of those spellings to the same movement, so a workout written either way logs to the same history.