How to do a Kettlebell Swing
- Stand with feet shoulder-width apart, the kettlebell a step in front of you.
- Hinge at the hips with a flat back and grab the handle with both hands.
- Hike the bell back between your thighs like snapping a football.
- Snap your hips forward explosively to swing the bell up to chest height.
- Let the bell fall as you hinge back again, keeping the arms relaxed and the core braced.
Keep in mind
- This is a hinge, not a squat — the hips go back, not down.
- Hike the bell back behind your knees like a rugby pass.
- Snap the hips through and let the bell float; don't lift it with the arms.
- Stand tall at the top with the glutes squeezed and the ribs down.
Common mistakes
- Squatting the bell up and down — push the hips back instead.
- Lifting with the shoulders — the arms are ropes, the hips are the engine.
- Swinging above shoulder height — chest height is the target for this version.
Breathing
Breathe out sharply as the hips snap through, in as the bell swings back.
Take care
Check the space in front and behind, and never let the bell pull you into a rounded back — end the set the moment the hinge turns into a squat.
Easier and harder
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