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Exercise Library / Kettlebell Swing

Kettlebell Swing

The kettlebell swing snaps your hips forward to swing a weight to chest height.

Strength Training

What this exercise does

The kettlebell swing snaps your hips forward to swing a weight to chest height. It builds the glutes and hamstrings, raises your heart rate, and trains power.

At a glance

Muscles worked
Glutes, Hamstrings, Core
Experience
Intermediate
Equipment
Kettlebells

How to do it

  1. Stand with your feet a little wider than your hips, a kettlebell on the floor in front of you.
  2. Hinge at the hips, grab the handle with both hands and tilt it back toward you.
  3. Hike the bell back between your legs.
  4. Snap your hips forward and stand tall, letting the bell float up to chest height.
  5. Let the bell fall back and hinge again. Do 8 to 10 reps.

Common mistakes

  • Squatting instead of hinging.
  • Lifting the bell with your arms.
  • Rounding your back at the bottom.

Make it easier or harder

Make it easier

Practise the hinge with no weight, or use a lighter bell.

Make it harder

Use a heavier bell, or do more reps in a set.

Keep it safe

Learn the hinge before you swing. Clear the space in front of you. If your lower back feels pinched, stop and re-learn the hinge with a Romanian deadlift.

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