Kettlebell Swings

Kettlebell swings are another hip-hinge exercise, but you can say it is basically a squat. The kettlebell swing is a more complex movement that other hip-hinge movements. The movement has a sophisticated rhythm. The swings activate your back, your shoulders, your core, your thighs, and most importantly, the biggest muscle of your body, the glutes. The kettlebell swings are the archetypal full-body exercise.

When done properly, the movement is initiated by the hip extensors (i.e., your glutes) rather than the shoulders. A 2016 study compared experienced swingers with novices and found that the experienced group use less shoulders and more hips than the novices. (Chang-Yei Back, Korean Journal of Sport Biomechanics.)