How to Do a Kettlebell Swing
Updated
Short answer
The kettlebell swing is a hip hinge, not a squat or an arm raise. Hike the bell back between your legs, then snap your hips forward so the bell floats to about chest height, letting your arms stay relaxed. Let it fall back, hinge to absorb it, and repeat. Beginners usually start with 8 to 12 kg for women and 12 to 16 kg for men, but technique comes first.
Step by step
- Stand a step behind the bell, feet a little wider than hip-width.
- Hinge, grab the handle with both hands and tilt the bell towards you.
- Hike it back between your thighs, like a football snap.
- Stand up hard: drive your hips forward and squeeze your glutes. The bell rises from this, not from your arms.
- At chest height let it fall. Wait until it reaches your hips before hinging again.
Common mistakes
| Mistake | Fix |
|---|---|
| Squatting the swing | Practise hip hinges and kettlebell deadlifts first: hips go back, shins stay fairly vertical |
| Lifting with the arms | Keep arms long and loose; power comes from the hips |
| Leaning back at the top | Finish standing tall, like a plank |
| Hinging too early | Let the bell drop to your hips before you hinge |
Russian or American swing?
The Russian swing stops at chest height. The American swing goes overhead and is common in functional fitness workouts; it needs good shoulder mobility and is harder to do well. Most people get the benefit from the Russian swing. Stop if you feel sharp or joint pain, and get a qualified coach or physiotherapist to check your technique if you are unsure.
Frequently asked questions
What weight kettlebell should I start with?
Light enough to learn the hinge without your back taking over. Many beginners start around 8 to 12 kg (women) or 12 to 16 kg (men); go lighter if in doubt.
How many swings?
Sets of 10 to 15 with good form, for 5 to 10 sets, rest as needed. Stop the set when the hips stop snapping.