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.
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.