{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Two-Handed Kettlebell Swing",
      "kind": "common"
    },
    {
      "text": "Two-Arm Kettlebell Swing",
      "kind": "common"
    },
    {
      "text": "Russian Kettlebell Swing",
      "kind": "common"
    },
    {
      "text": "KB Swing",
      "kind": "abbreviation"
    },
    {
      "text": "2 Handed Kettlebell Swing",
      "kind": "common"
    },
    {
      "text": "Kettlebell Swings",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-femoris",
        "role": "prime-mover"
      },
      {
        "muscle": "semitendinosus",
        "role": "prime-mover"
      },
      {
        "muscle": "semimembranosus",
        "role": "prime-mover"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "power",
      "conditioning",
      "strength"
    ],
    "movement_patterns": [
      "swing",
      "hinge"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "ballistic",
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "kettlebell"
      ]
    ]
  },
  "external_ids": {
    "wger": "9,331,960"
  },
  "id": "oec:kettlebell-swing",
  "instructions": {
    "setup": [
      "Stand with feet shoulder-width apart, approximately one foot behind the kettlebell.",
      "Hinge at the hips, keeping a neutral spine and soft knees, and tilt the kettlebell toward you while gripping the handle with both hands.",
      "Engage your lats to pull the shoulders down away from the ears."
    ],
    "steps": [
      "Hike the kettlebell back dynamically between your thighs, high toward the groin.",
      "Explosively extend your hips and knees to snap into a tall, standing plank, driving the kettlebell forward.",
      "Allow the kettlebell to float up to approximately chest height on a loose arm leash without lifting it with your shoulders.",
      "Let the kettlebell fall naturally; delay your hip hinge until your forearms make contact with your inner thighs.",
      "Absorb the weight into your hips and transition immediately into the next repetition."
    ],
    "breathing": "Inhale sharply as the kettlebell hikes between your legs, and exhale forcefully through pursed lips at the top of the hip snap.",
    "cues": [
      "Hike like a football center.",
      "Snap the hips into a standing plank.",
      "Arms are ropes, hands are hooks.",
      "Wait for the bell before hinging."
    ],
    "common_faults": [
      {
        "fault": "Squatting the weight rather than hinging at the hips.",
        "correction": "Push the hips back with minimal forward knee travel, keeping vertical shins."
      },
      {
        "fault": "Lifting the kettlebell with the shoulders and arms.",
        "correction": "Treat the arms as loose tethers; all upward momentum must originate from the explosive hip drive."
      },
      {
        "fault": "Hyperextending the lower back at the top of the swing.",
        "correction": "Finish in a rigid standing plank with glutes and abs fully contracted, preventing the torso from leaning back."
      },
      {
        "fault": "Hinging too early on the descent.",
        "correction": "Stay upright until the kettlebell drops close to the hips, hinging only at the last moment as your forearms meet your pelvis."
      }
    ],
    "safety": {
      "precautions": [
        "Maintain a neutral spine under dynamic loading.",
        "Ensure adequate clear space in front and behind you in case of an accidental drop or release."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Kettlebell Swing",
  "previous_ids": [
    "oec:2-handed-kettlebell-swing",
    "oec:kettlebell-swings"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: 2 Handed Kettlebell Swing",
        "url": "https://wger.de/en/exercise/9/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "deusinvictus"
      },
      {
        "title": "wger: Kettlebell Swings",
        "url": "https://wger.de/en/exercise/331/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "J120290,cerin"
      },
      {
        "title": "wger: Kettlebell Swing",
        "url": "https://wger.de/en/exercise/960/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "clafal"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:kettlebell-deadlift"
    },
    {
      "type": "progression-of",
      "target": "oec:bodyweight-hip-hinge"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-pull-through"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "narrow"
    },
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A ballistic hip-hinge exercise that projects a kettlebell forward to chest height using explosive hip extension."
}