Kettlebell Swing tutorial
The kettlebell swing is an explosive hip-hinge movement where the glutes and hamstrings drive the bell up to chest height. It develops posterior-chain power, endurance and heart rate together, and suits intermediate trainees who already know the hip hinge.
How to perform
- Stand with feet slightly wider than shoulder-width, kettlebell about 30 cm in front of you.
- Hinge at the hips with a flat back and grip the handle with both hands.
- Hike the bell back between your legs like a football snap.
- Snap your hips forward and squeeze your glutes to drive the bell to chest height.
- Stand tall with a braced core at the top while your arms only guide the bell.
- Let the bell fall, hinge to receive it between your legs and repeat.
Breathing: Inhale as the bell travels back between your legs and exhale sharply as you snap the hips forward.
Key tips
- It's a hinge, not a squat; the knees bend only slightly.
- Don't lift the bell with your shoulders; power comes from the hips.
- Don't lean back at the top; finish in a standing plank.
Common mistakes
- Rounding the lower back at the bottom.
- Squatting instead of hinging.
- Lifting with the arms and over-arching at the top.
Safety: Anyone with back pain should first learn the hinge with light Romanian deadlifts or glute bridges and start with a light bell.
Full bodyPrimary muscle
KettlebellEquipment
IntermediateLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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