Kettlebell Hip Thrust

Kettlebell variation that uses its offset center of mass to challenge grip, stability, and implement control.

• Compound
• kettlebell
• Beginner

How to do it

• Hold the handle without bending the wrist
• Keep the bell close to the working line
• Set it up and put it down with a safe hinge or support

Sets, reps and tempo

Ranges: 8–15 reps · 1–3 RIR

Tempo: Lift and squeeze 1–2 s at the top, lower for 2 s under control

Common mistakes

• Letting the bell hit the forearm
• Losing wrist alignment by choosing too much weight

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Dumbbell Hip Thrust (feet elevated)
• Hip Thrust
• Glute Bridge