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Kettlebell Lateral Swing
A rotational variation of the kettlebell swing that targets obliques, glutes, and hamstrings to build transverse plane power and core stability; commonly used for athletic conditioning and rotational strength.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Obliques, Glutes
Secondary Muscles
Lats, Lower Back, Shoulders, Forearms, Quads, Abs
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 MapObliques
9/10External Obliques, Internal Obliques
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus
Lats
5/10Lower Back
4/10Erector Spinae
Shoulders
4/10Anterior Delts
Forearms
3/10Flexors
Quads
3/10Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-90 seconds • Shorter for conditioning sets
How to Perform
Stand with feet shoulder-width apart, knees slightly bent. Place kettlebell outside one foot and grip with opposite hand, hinging at hips with neutral spine.
- Hike kettlebell back across body toward opposite thigh.
- Explosively drive hips forward to swing kettlebell diagonally up to chest height on opposite side.
- Guide kettlebell with relaxed arms, keeping core braced.
- Allow kettlebell to arc back down between legs, hinging at hips.
- Bend knees slightly as kettlebell passes through, preparing for next rep.
- Switch sides after set.
- Repeat for reps on each side.
Coaching Tips
Form Cues
- Hinge from hips, not back.
- Brace core to resist rotation.
- Arms guide, hips power.
- Keep spine neutral.
- Eyes forward.
- Control the arc.
Breathing
Inhale during the downward arc and hike; exhale forcefully during the hip snap and upward swing while bracing core.
Tempo
1-0-1
Range of Motion
Full hip hinge with kettlebell swinging from below knees to chest height on opposite side, maintaining neutral spine throughout.
Safety
Safety Notes
- Master traditional swing first.
- Start with light weight.
- Avoid if acute lower back pain.
- Ensure clear space around body.
- Stop if discomfort in back or hips.
- Use proper footwear for grip.
Spotting
No spotter needed; perform in open space with safeties like using lighter weight for control.
Common Mistakes
- Over-rotating through lumbar spine.
- Using arms to lift instead of hips.
- Rounding back during hinge.
- Letting kettlebell swing too low or uncontrolled.
- Knees in bell's path.
- Poor grip causing slip.
When to Avoid
- Acute lower back injury
- Shoulder instability
- Recent hip surgery
Flexibility Needed
- Adequate hip rotation
- Ankle dorsiflexion for stable stance
- Thoracic mobility for rotation
Build Up First
- Proficiency in traditional kettlebell swing
- Hip hinge mastery
- Core bracing technique
Also known as
Lateral KB Swing, Side-to-Side Kettlebell Swing, Rotational Kettlebell Swing
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