How to do a Kettlebell Swing

When it comes to conditioning, this movement is king. Follow our step-by-step guide to learn how to do a kettlebell swing today.

Not only does it get your heart racing quite unlike any other exercise, the extra resistance can also be a great way to support and even build muscle. It’s an explosive movement that requires power from a range of different muscle groups.

It’s this combination of aerobic demand and resistance that makes learning how to do a kettlebell swing essential for a truly effective weight loss workout of HIIT training session.

Learn how to do a kettlebell swing

1. Stand with your feet at around shoulder-width apart and the kettlebell between your feet

2. Bend over and grip the handle with both hands

3. With a flat back, stand up fully, allowing your arms to hang in a resting position with the kettlebell resting against your upper thighs

4. Bending slightly at the knees, push your hips back whilst maintaining a flat back, allowing the kettlebell to fall between your legs so your forearms are touching your upper thigh

5. Push your hips forward by driving through the glutes in an explosive movement, so it pushes the kettlebell forward and up to around face height

6. During the swing, keep your arms straight and your elbows soft so they’re acting like the strings on a pendulum

7. As the kettlebell swings back down, hinge at the hips again and bend very slightly at the knees, so you can move seamlessly into the next swing.

Inspired? Check out this Kettlebell Workout for Women

What muscles do kettlebell swings work?

The power from a kettlebell swing comes from the glutes, hamstrings and core, which all work together to drive the weight forward and up.

It also pulls in your shoulders and lats as you aim to control the kettlebell throughout the swing.

However, one of the best parts about the kettlebell swing is that it helps you get fitter. The combination of muscle development along with a cardio element helps to condition your body into a stronger, healthy fitness machine.


gymgirlfit was created by health and fitness enthusiasts, with backgrounds in powerlifting and writing. We've written for a number of well-known fitness publishing companies.

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