Exercise guide · intermediate
Kettlebell Dumbbell Swing
The kettlebell or dumbbell swing is a ballistic hip hinge exercise targeting the glutes and hamstrings through explosive hip extension. It combines strength and cardio conditioning in one movement, making it highly time-efficient for full-body training.
- Equipment
- kettlebells
- Typical range
- 8–15 reps
- Also works
- hamstrings, back, shoulders, core
01 · Set up
Position the kettlebells close to your body for Kettlebell Dumbbell Swing.
Soften the knees, brace the torso, and prepare to move the hips backward.
02 · Perform
Push the hips backward while keeping the resistance close to the body.
Stop when the hamstrings are loaded without losing trunk position.
Drive the hips forward to stand tall, then reset under control.
Coaching tips
- Send the hips back.
- Keep the load close.
- Finish tall without leaning back.
Common mistakes
- Turning the hinge into a squat.
- Letting the resistance drift away.
- Forcing depth after the back rounds.
What it should feel like
Expect the glutes to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives