Kettlebell swing

Kettlebell, two hands

Also called kb swing, two hand kettlebell swing

Hinge at the hips with the bell between your legs, then snap the hips forward to swing the bell up to about chest height.

Movement

Main movers get full credit for a set, helpers half.

Core

Lower body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better1.0
Poor stimulus; little growth even near failure. 2 sources.
- 1/5 Good for conditioning but poor for growing hamstrings, glutes or back because forces are horizontal and there is no clear limiting muscle. Renaissance Periodization, The Absolute Worst Exercises People Do (And What to Do Instead) @ 2:35videoExpert opinion2025checked by AI
- 1/5 Good for cardio and power but not enough glute tension for growth. Low D. Jeff Nippard, The Best & Worst Glute Exercises (According To Science) @ 12:44videoExpert opinion2025checked by AI