Eccentryx / Exercise Atlas / hinge
Kettlebell swing
Hike bell back between thighs, snap hips explosively, float bell to chest.
Muscles
- Primary
- glutes
- Supporting
- hamstrings, abs, traps
Mechanics
- Pattern
- hinge
- Equipment
- kettlebell
- Geometry
- 120° Hinge Angle
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Power is all hip snap — arms are just a rope; glutes fire at full extension.
- Progression
- Increase load; progress to single-arm or dead-stop swing.
- Regression
- Romanian deadlift to nail the hinge before adding the ballistic component.
Watch for
- Squatting the swing instead of hinging — quads, not hips, do the work
- Letting the bell pull the lower back into flexion
- Bending the elbows — lose the pendulum mechanic
Substitutions
- Romanian deadlift
- Barbell hip thrust
- Trap bar deadlift