Kettlebell Full Swing
The kettlebell full swing is a dynamic exercise that targets the posterior chain, including the glutes, hamstrings, and lower back.
To perform the kettlebell full swing, follow these steps:
- Stand with your feet shoulder-width apart, holding the kettlebell with both hands.
- Hinge at your hips, allowing the kettlebell to swing back between your legs.
- Drive your hips forward, swinging the kettlebell up to shoulder height.
- Control the descent as the kettlebell swings back down, repeating the motion.
How to perform the Kettlebell Full Swing
- Set up. Set up in a stable, balanced starting position appropriate for the Kettlebell Full Swing using your kettlebell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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