TIERS
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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Kettlebell Swing

KettlebellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Glutes, Hamstrings

Also lower back, forearms

You need

Kettlebell

Kettlebells setup →
How to do itPicture · 3 steps
  1. 1Hike the bell back between your legs
  2. 2Snap your hips forward to float it
  3. 3Arms are ropes, not levers

Most common mistake

Squatting the swing and lifting with the arms.

Watch a demo
A
For hybrid
#6 of 29
See the full list →
Research
74
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
Transfer · 45%4/5
Injury protection · 30%3/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

  • SFarmer's CarryDumbbell
  • ASled PushOther
  • ATreadmill RunMachine
  • CKettlebell SnatchKettlebell

Takes

None yet
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