Kettlebell Swings: Hip Power and BONUS KB WORKOUTS

Kettlebell Swings: Hip Power and BONUS KB WORKOUTS

The Kettlebell Swing is a classic movement that will give you a great cardio, grip and posterior chain workout. As shown in this CrossFit Tutorial Video, the kettlebell swing must meet these movement standards for the safest and most efficient movement:


Here are some more resources:

CrossFit Journal – The Kettlebell Swing – Kettlebell Explosion: Harness The Power Of The Kettlebell Swing – How to Do the Perfect Kettlebell Swing



“Find your hamstrings in the backswing. The more stretch you can get in your hips and hamstrings, the more powerful your swing is going to be.”



Step 1: Deadlift the KB, begin the swing by initiating your hips and swinging the KB overhead, squeezing your butt at the top and keeping your arms straight through the whole movement.


Make sure you are using a HIP HINGE and NOT A SQUAT to drive through your heels and use your larger posterior chain muscles to continue the KB Swings.

Additional Kettlebell Movements:

1. Russian Kettlebell Swing
2. Single-Arm Kettlebell Swing
3. Two-Arm Kettlebell Row
4. Kettlebell Goblet Squat
5. Kettlebell Sumo High-Pull
6. Kettlebell Russian Twist
7. Kettlebell Deadlift
8. Kettlebell Clean
9. Two-Arm Kettlebell Overhead Press
10. Single-Arm Kettlebell Snatch
11. Kettlebell Push-Up
12. Kettlebell Push-Up With Row

Try these workouts:

Do 7 rounds of the following:

  • 10 Kettlebell Swings
  • 10 Burpees
  • 10 Kettlebell Squats
  • 10 Pushups

Do as many rounds as possible in 15 minutes:

  • 20 Air Squats
  • 20 Kettlebell Deadlifts
  • 20 Situps

10 Minute EMOM

On “even” minutes (including the start of the workout), do 20 kettlebell swings.

On “odd” minutes, do 12 burpees.

In 20 minutes, do as many rounds as possible of:

  • 30 Mountain Climbers
  • 20 Kettlebell Squats
  • 10 Pushups

There’s more workouts here!