Kettlebell swing
General guidance. This page has not been reviewed by a qualified professional yet.
Kettlebell swing. Hike the bell between your thighs and drive the hips to let it float toward chest height. Hinge again as it returns.
How to do this exercise: Kettlebell swingSetup · movement · load
- Set your position
Take a stable stance with the kettlebell in front. First learn a hip hinge with a steady back.
- Make the movement
Hike the bell between your thighs and drive the hips to let it float toward chest height. Hinge again as it returns.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not lift it overhead with your arms; if you cannot hinge yet, begin with a kettlebell deadlift.
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Intermediate
- Sides
- Both sides together
- How load is measured
- Total load
Main muscles
Glutes, Hamstrings
Supporting muscles
Lower back, Abs, Front deltoids
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Take a stable stance with the kettlebell in front. First learn a hip hinge with a steady back.
- Hike the bell between your thighs and drive the hips to let it float toward chest height. Hinge again as it returns.
Common mistakes
- Do not lift it overhead with your arms; if you cannot hinge yet, begin with a kettlebell deadlift.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.