Liftworthy
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Liftworthy

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

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  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

Good for

  • Top 10 for functional

Compare with

vs Trap Bar Deadliftvs Walking Lungevs Sandbag Lunge
C
For glutes
#27 of 29
See the full list →
Research
44
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 44
Target tensionGood
Loaded stretchFair
ProgressionFair
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • AHip Thrust MachineMachine
  • ARomanian DeadliftBarbell
  • BKettlebell DeadliftKettlebell

Takes

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280