Stand with feet slightly wider than shoulder-width apart, toes slightly turned out, with a kettlebell on the floor about a foot in front of you.
Hinge at the hips, bend your knees slightly, and grasp the kettlebell with both hands using an overhand grip.
Hike the kettlebell back between your legs like a football snap, keeping your back flat and core braced.
Explosively drive your hips forward, squeezing your glutes to swing the kettlebell up to chest or eye height.
At the top of the swing, your body should form a straight vertical line with arms extended.
Let the kettlebell swing back between your legs by hinging at the hips and immediately drive forward into the next rep.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 15-20 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 20-25 reps or timed intervals | Strength, high intensity/volume |