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legs

Kettlebell Swings

You swing a kettlebell from between your legs to chest height by snapping your hips forward. A fast, powerful exercise for the buttocks and back of the thighs.

intermediatekettlebell

Kettlebell Swings, start position
START
Kettlebell Swings, end position
END
BEFORE YOU START2
  1. Put the kettlebell on the floor a foot in front of you.
  2. Start with a moderate weight; the swing is driven by the hips, not the arms.
HOW TO DO IT

Get into position

  1. Stand with your feet a little wider than your shoulders.
  2. Push your hips back and grab the handle with both hands, back flat.
  3. Hike the kettlebell back between your legs to start the swing.

Check: Your back is flat, your knees are slightly bent, and the kettlebell is behind you between your thighs.

Swing up

  1. Snap your hips forward and squeeze your buttocks to swing the kettlebell up. Your arms are just ropes; the hips do the work.
  2. Let it rise to about chest height with straight arms.

Check: You are standing tall with your buttocks squeezed and the kettlebell floating at chest height.

Swing back

  1. Let the kettlebell fall and push your hips back to catch it between your thighs.
  2. Keep your back flat and your forearms brushing your inner thighs.

Check: The kettlebell is back between your thighs, your back is flat, and you are ready for the next swing.

That is one rep. Go straight into the next swing. To finish, let the last swing settle and set the kettlebell down in front of you.

Breathe in on the back swing; breathe out sharply as you snap your hips forward.

MUSCLES WORKED
Kettlebell Swings: muscles worked, front view
Kettlebell Swings: muscles worked, back view

glutesquadscore

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES4
  • Squatting instead of hinging. Takes the work off the buttocks. Fix: Push your hips back with the knees only slightly bent.
  • Lifting with the arms and shoulders. Fix: Relax your arms; the hips throw the weight.
  • Rounding the back at the bottom. Fix: Keep your chest up and let the kettlebell pass high between your thighs, not near the floor.
  • Leaning back at the top. Fix: Stand tall and stop; squeeze the buttocks.
SAFETY2
  • Learn the hip hinge with a deadlift first.
  • Keep the space in front of you clear.
RELATED EXERCISES

easier: kettlebell sumo deadlift

variants: barbell stiff leg deadlift

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