Video Coming Soon
We're working on adding video demonstrations for this exercise.
Kettlebell Sidewinder
Dynamic rotational kettlebell swing that targets obliques and core for rotational power and stability; builds endurance and conditioning through hip-driven motion.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Hip Flexors, Lower Back, Shoulders, Lats
Popularity Score
4
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
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Glutes
7/10Glute Max
Hamstrings
6/10Biceps Femoris
Hip Flexors
5/10Iliopsoas
Lower Back
4/10Erector Spinae
Shoulders
4/10Medial Delts, Anterior Delts
Lats
3/10Teres Major
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent. Hold kettlebell with both hands, arms extended, letting it hang between legs a few inches from ground.
- Hinge at hips to swing kettlebell back between legs, keeping back straight.
- Explosively drive hips forward, squeezing glutes to initiate upward swing.
- Rotate torso to swing kettlebell across body to shoulder height on one side.
- Control descent as kettlebell swings back between legs.
- Immediately swing to opposite side, alternating directions.
Coaching Tips
Form Cues
- Power from hips
- Engage core throughout
- Rotate with torso
- Keep arms straight
- Neutral spine always
Breathing
Inhale during hinge and descent; exhale forcefully during hip drive and rotation.
Tempo
1-0-1
Range of Motion
Full hip hinge with kettlebell swinging back to glute level; upward arc to shoulder height with torso rotation, without spinal rounding.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute lower back injury
- Ensure clear space around body
- Use proper grip to prevent wrist strain
- Control deceleration to avoid slamming
- Master hip hinge first
Spotting
No spotter needed; perform in open space with safeties like using lighter weight or mats.
Common Mistakes
- Rounding lower back
- Pulling with arms
- Excessive arm swing
- Losing control on descent
- Hyperextending spine
When to Avoid
- Acute lower back pain
- Recent hip surgery
- Shoulder instability
Flexibility Needed
- Adequate hip rotation
- Thoracic spine mobility
- Ankle dorsiflexion for stance
Build Up First
- Proficiency in basic kettlebell swing
- Hip hinge mastery
- Core bracing technique
Also known as
Rotational Kettlebell Swing, Kettlebell Side Swing, Sidewinder Swing
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Kettlebell V-Up
Kettlebell
Abs
Kettlebell Chop
Kettlebell
Obliques
Kettlebell Clean
Kettlebell
Glutes, Hamstrings
Kettlebell Sit-Up
Kettlebell
Abs
Kettlebell Snatch
Kettlebell
Glutes
Kettlebell Dead Bug
Kettlebell
Abs
Kettlebell Slasher
Kettlebell
Obliques
Kettlebell Wood Chop
Kettlebell
Obliques
Kettlebell Side Bend
Kettlebell
Obliques
Kettlebell High Pull
Kettlebell
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
