KETTLEBELL SWING
Hip-hinge power movement. The kettlebell is driven by the hips, not the arms. Explosive and conditioning-heavy.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Stand with feet slightly wider than hip-width, kettlebell on the floor in front.
- 2
Hinge at the hips and grip the kettlebell with both hands.
- 3
Hike the kettlebell back between the legs — load the hamstrings.
- 4
Drive the hips forward explosively, projecting the kettlebell forward.
- 5
The arms guide the bell — the hips generate the power.
- 6
Let the bell float to shoulder height, then hinge back to absorb it.
- 7
Repeat the hip drive immediately.
THE STANDARD
The swing is a hip hinge, not a squat. The bell is driven by the hips. Arms stay connected to the body on the backswing. Bell reaches shoulder height at the top.
COACHING CUES
COMMON MISTAKES
Squatting the swing — the movement is a hinge, not a squat.
Using the arms to lift the bell — the hips generate all the power.
Rounding the lower back — maintain a neutral spine.
Letting the bell pull you forward — stay in control.
SCALING / SUBSTITUTIONS
Reduce the kettlebell weight.
Deadlift the kettlebell first to establish the hinge pattern.
Romanian deadlift to build the hinge before adding the swing.
300WOD APPLICATION
The kettlebell swing is a primary conditioning and posterior chain movement at Foundation and Hoplite Standards.
EXERCISE INTELLIGENCE
The kettlebell swing develops hip power and posterior chain endurance simultaneously.