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Kettlebell Crossbody Swing
Dynamic rotational kettlebell swing that targets glutes, hamstrings, and obliques to build power, core stability, and conditioning; emphasizes hip drive with transverse plane movement for athletic performance.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings, Obliques
Secondary Muscles
Quads, Lats, Shoulders, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Obliques
8/10External Obliques, Internal Obliques
Abs
7/10Transverse Abdominis
Lower Back
6/10Erector Spinae
Quads
4/10Lats
4/10Shoulders
3/10Anterior Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Place kettlebell 10-12 inches in front of you. Stand feet shoulder-width apart, hinge at hips to grip handle with both hands, core braced, back neutral.
- Hike kettlebell back between legs into groin, eyes following bell.
- Explosively drive hips forward, squeeze glutes, rotate torso to swing kettlebell diagonally across body to opposite shoulder.
- At top, extend hips fully, maintain plank position with kettlebell at chest height.
- Control descent, resist rotation with core, hinge hips to guide bell back between legs.
- Repeat fluidly, alternating swing direction each rep.
Coaching Tips
Form Cues
- Hinge from hips
- Power from glutes
- Core braces rotation
- Eyes track bell
- Arms stay relaxed
Breathing
Exhale forcefully during hip drive and swing forward; inhale during backswing and hinge.
Tempo
0-0-1
Range of Motion
Hinge until torso near parallel, swing kettlebell to chest height with full hip extension; avoid lumbar flexion or hyperextension.
Safety
Safety Notes
- Master hip hinge first
- Start with light weight
- Maintain neutral spine
- Avoid if acute lower back pain
- Use stable footing
- Clear space around you
Spotting
No spotting needed; perform in open area with light weight to self-spot if form breaks.
Common Mistakes
- Rounding lower back
- Pulling with arms
- Squatting instead of hinging
- Excessive arm swing
- Losing core tension on descent
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Poor hip mobility
Flexibility Needed
- Adequate hip hinge range
- Thoracic spine rotation
- Ankle dorsiflexion for stability
Build Up First
- Proficient hip hinge
- Master two-handed kettlebell swing
- Core bracing control
Also known as
Crossbody Kettlebell Swing, Rotational Kettlebell Swing, Cross Body KB Swing
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