How to Do the Kettlebell Swing

The kettlebell swing is a hip hinge that snaps a kettlebell from between your legs up to chest height. It trains the glutes, hamstrings and lower back explosively while raising your heart rate. It suits lifters who want power and conditioning, once they can hinge properly.

Glutes Hamstrings KettlebellIntermediate

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Muscles worked

Primary

Glutes
Hamstrings

Secondary

Lower Back
Shoulders

How to do the Kettlebell Swing

1
Stand with your feet slightly wider than your hips and a kettlebell about a foot in front of you.
2
Hinge at the hips, grab the handle with both hands and tilt the bell toward you.
3
Hike the kettlebell back between your legs, keeping your back flat.
4
Snap your hips forward and squeeze your glutes to drive the bell up to chest height.
5
Let the bell float, with your arms relaxed and straight.
6
Hinge back as it falls and let it swing between your legs again.

Form cues to remember

Hinge, don't squat
Snap your hips forward
Arms are just ropes
Stand tall at the top

Kettlebell Swing video tutorial

The BEST Kettlebell Swing Tutorial · Squat University on YouTube

Common mistakes

Squatting the swing

Push your hips back and keep your shins nearly vertical.

Lifting the bell with your arms

Use your hips for the power and let your arms hang loose.

Leaning back at the top

Finish tall with your glutes squeezed, not leaning back.

Rounding your lower back

Keep your chest proud and your spine neutral through the hinge.

Sets and reps

Conditioning	8–12 rounds of 20 sec swinging and 40 sec rest
Strength	5–6 sets of 5–10 heavy swings, 90 sec rest
Endurance	3–5 sets of 15–25 reps, 60 sec rest

Learn the hip hinge with a deadlift or good morning first, and stop a set when your back starts to round. Keep a clear space around you and don't let go mid-swing.

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Kettlebell Swing FAQ

What muscles does the kettlebell swing work?

It works the glutes, hamstrings and lower back most, with your core and shoulders stabilizing. It also gives you a good dose of cardio.

How heavy should my kettlebell swing be?

Many beginners start with 18–26 lb (8–12 kg) and progress as their hinge improves. Choose a weight that lets you snap your hips without your arms taking over.

Should the kettlebell swing go to eye level or overhead?

Chest or eye height is the standard Russian swing and is the safer choice for most people. Overhead swings add shoulder demand and aren't necessary for building power.