# How to Do Kettlebell Swing

Learn how to do the Kettlebell Swing with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Intermediate   **Equipment:** Kettlebell

## Muscles worked

glutes, hamstrings, back, shoulders

## How to do it: step by step

- Stand with feet wider than shoulders, kettlebell on the floor a foot in front of you.
- Hinge at the hips and grab the handle with both hands.
- Hike the bell back between your legs like a football snap.
- Drive your hips forward explosively, squeezing your glutes to swing the bell to chest height.
- Let the bell float at the top with arms straight, not lifting it with your shoulders.
- Hike it back down and repeat with a steady rhythm.

## Tips

- The power comes from your hips, not your arms or lower back.
- Start with a moderate weight and master the hip hinge first.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Kettlebell Swing work?

The Kettlebell Swing mainly works the glutes, hamstrings, back, shoulders.

### How many reps of the Kettlebell Swing should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Kettlebell Swing good for beginners?

It can be. The Kettlebell Swing is an intermediate move, so learn the basic version first and build up gradually.