Kettlebell Swing

Technique

Stand with feet shoulder-width apart and hinge at the hips to grip the kettlebell with both hands. Hike the bell back between your legs, then explosively drive your hips forward to swing it to shoulder height. Let the bell swing back and immediately repeat. Power comes from the hips, not the arms.

Steps

1. Stand with your feet shoulder-width apart and grip the kettlebell with both hands
2. Hinge at the hips and hike the kettlebell back between your legs
3. Drive your hips forward explosively to swing the kettlebell to shoulder height
4. Keep your arms relaxed as the kettlebell floats at the top
5. Let the kettlebell return between your legs and hinge immediately into the next repetition

Common mistakes

• Squatting instead of hinging at the hips
• Lifting the kettlebell with the arms or shoulders
• Rounding the lower back during the backswing
• Leaning backward at the top of the swing

Variations

• Single-arm kettlebell swing
• Alternating-hand kettlebell swing
• Double-kettlebell swing
• American kettlebell swing

FAQ