Kettlebell Hip Hinge Drill

Kettlebell Hip Hinge Exercise – How To Do?

The first thing you need to do is learn how to perform the Kettlebell Hip Hinge exercise properly. You can start practicing it right now. There are many ways to do this exercise, but here’s one way:

Stand behind a wall with your feet shoulder width apart and your hands at waist level. Bend over slightly so that your knees are bent and your toes pointed out.

Keeping your back straight, raise up until your chest touches the ceiling. Hold for 30 seconds and repeat three times.

If you’re feeling confident, you can try doing this exercise standing on a step or even in front of a mirror. If you have any questions about this exercise, feel free to ask us in the comments section below!

How To Perform Kettlebell Hip Hinge Exercise Properly:

1) Keep Your Back Straight!

(Keep Your Head Up!)

2) Lower Down Slowly!

(Slowly Raise Up!)

Kettlebell Hip Hinge Drill - Image

3) Don’t Push Too Hard On The Wall!

(Don’t Squeeze Your Shoulders!)

4) Try Not To Move Around Much During The Practice Time!

(Try To Stay Still And Relaxed!

5) If You Can Stay Still, Then Try Not To Move At All!

(Stay As Still As Possible!)

Why Is This Kettlebell Hip Hinge Drill So Important?

This Kettlebell hip hinge drill is good at strengthening your gluteus and lower back. It also strengthens your abs. With regular practice of this drill, you will be able to do the advanced versions of this drill with greater ease.

Who Is This Kettlebell Hip Hinge Exercise For?

This exercise is good for everyone. Even the pros can benefit from it! If you’re looking to improve your performance, endurance, strength, and much more, then this is the drill for you.

Most people will never be able to do the more advance versions of this drill because they are not strong enough in the basics. So try the basics, then move on to the more advance drill, if you’re ready for it.

How To Know If You Are Ready For More Advanced Kettlebell Hip Hinge Drills?

If you can do this drill perfectly for 10 minutes straight without stopping, then you are ready to try the advanced version of this drill. If you can’t do this drill perfectly for 10 minutes straight, then keep practicing the basics until you can.

How To Do The Kettlebell Swing?

1) Stand with your feet shoulder width apart and hold a kettlebell with both hands between your legs.

Kettlebell Hip Hinge Drill - at GYMFITWORKOUT

2) Bend your knees slightly and hinge at your hips until your hands are just above the floor (your shins will be parallel to the floor).

3) Now swing the kettlebell between your legs and thrust your hips forward, keeping your back straight.

As you swing the kettlebell between your legs you should feel a stretch in the hamstrings of your legs.

4) Once the kettlebell reaches your ‘sticking point’ – where it meets maximum resistance – push your hips forward with enough force to bounce the kettlebell up to chin height.

Imagine your arms are connected to the kettlebell with rubber bands – that’s the feeling you want to have.

5) As the kettlebell reaches chin height, pull your shoulder blades together and thrust your hips further forward, driving the kettlebell upward.

6) As the kettlebell reaches its peak position above your head, snap your wrists straight and pull the handle hard so the bell goes over your head and back down on the other side.

7) The kettlebell will now be swinging between your legs and as it reaches the point where it meets maximum resistance once more – thrust your hips forward, drive the kettlebell up and over your head in one quick movement.

Kettlebell Hip Hinge Drill - gym fit workout

8) After one full swing the kettlebell should be back in the position where it is touching your ‘sticking point.

‘ From here you should perform another full swing. Continue steps 4 – 8 until you’ve finished the set.


1) Your lower back should remain flat and straight at all times – do not let it curve inward or outward.

2) Your head should be kept in a neutral position and face more forward than looking up.

3) Don’t look at the kettlebell, instead keep your eyes fixed on a spot on the wall in front of you.

4) Let your arms bend naturally – don’t forcibly bend your elbows.

5) As your swing the kettlebell between your legs think of pulling it back with your groin, not just pushing it with your arms.

Kettlebell Hip Hinge Drill - | Gym Fit Workout

This will automatically cause the kettlebell to swing upwards and forwards as you thrust your hips forward.

Common Problems (And How To Fix Them)

Problem: My back hurts!

Solution: Remember to keep your lower back straight at all times during the drill. Also, try bending your knees more when you thrust your hips forward.

This will take some of the pressure off your lower back.

Sources & references used in this article:

Comparison of two-hand kettlebell exercise and graded treadmill walking: effectiveness as a stimulus for cardiorespiratory fitness by JF Thomas, KL Larson, DB Hollander… – The Journal of …, 2014 –

The Complete Guide to Kettlebell Training by A Collins – 2011 –

Official blog of the RKC kettlebell swing by M Beecroft, RKC Master, M Bos, A Du Cane, A Gala… –


Big doors on little hinges swing Big doors on little hinges swing by B Hope –

Effects of kettlebell mass & swing cadence on heart rate, blood lactate and ratings of perceived exertion during an interval kettlebell swing protocol by JF Thomas, K Larson… – … of Strength and … – Department of Kinesiology and …