Kettlebell Swing
The Kettlebell Swing is a kettlebell exercise that primarily targets the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Kettlebell Swing
- 1Stand with your feet about shoulder-width apart, holding the kettlebell handle with both hands in front of you, arms straight, and knees slightly bent.
- 2Hinge at your hips to swing the kettlebell back between your legs, then powerfully thrust your hips forward to swing it up to chest height, letting the motion come from your legs and hips, not your arms.
Coach tips
- Snap your hips forward with each swing for power—think about squeezing your glutes at the top.
- Keep your back flat, not rounded, and avoid using your arms to lift the kettlebell.
- Start light until you get the motion down, then work up to heavier weights as you gain confidence.
Train glutes smarter
One rep, one set. Hypro turns the Kettlebell Swing into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Kettlebell Swing weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much glutes you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Kettlebell Swing fits right into proven hypertrophy and strength templates.
For optimal glutes hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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