Kettlebell Swing

Lower body · Intermediate · Works: Glutes, hamstrings, back, core

How to do it

  1. Stand with feet slightly wider than shoulders and the kettlebell about a foot in front of you.
  2. Hinge at the hips, grab the handle and hike the bell back between your legs.
  3. Snap your hips forward to stand tall and let the bell float to chest height.
  4. Let the bell fall back and hinge again, keeping your back flat.

Common mistakes

  • Squatting instead of hinging. Push your hips back, not down.
  • Lifting with your arms. They are just hooks, and your hips do the work.
  • Rounding the back. Keep your chest proud on each rep.

Make it easier or harder

Easier: Practice the hip hinge with Romanian deadlifts first.

Harder: Use a heavier bell or move to one-arm swings.

Coaching tip

Learn the hinge pattern before adding speed. If your lower back tires first, stop and reset.

Learn each move with light weight first. Stop if you feel sharp pain, dizziness or chest discomfort, and talk to a doctor or qualified trainer if you are unsure.