Also known as: kb swing, russian kettlebell swing, two-hand kettlebell swing, kettlebell swings, two-handed kettlebell swing, two arm swing

What is Kettlebell Swing?

A Kettlebell Swing is a hip-hinge exercise that propels a kettlebell forward using an explosive hip drive. It primarily targets the glutes and hamstrings, while the core and back help stabilize your body. This medium-level movement requires controlled technique and a kettlebell suited to your strength.

Train this exercise in Caliverse

Add it to a workout, follow progressions, and track your calisthenics progress in the app.

Download on the App Store Get it on Google Play

How to Do Kettlebell Swing

  1. Set your stance: Place the kettlebell about 30 cm in front of you, stand with feet slightly wider than hip-width, and keep your back neutral.
  2. Grip and hike: Hinge at your hips, bend your knees slightly, grip the handle with both hands, and tilt the kettlebell toward you.
  3. Drive your hips: Hike the kettlebell between your thighs, then snap your hips forward and stand tall, squeezing your glutes without leaning back.
  4. Let it float: Keep your arms relaxed as the kettlebell rises naturally to chest height; avoid lifting it with your shoulders or swinging above them.
  5. Hinge and repeat: Let the kettlebell swing down, hinge at your hips as it passes your knees, and maintain a flat back throughout each repetition.

Muscle Groups

Core, Hamstring, Glutes, Back

Description

Place the kettlebell on the floor about 30 cm in front of you, feet slightly wider than your hips. Hinge at the hips, grip the handle with both hands and tilt the kettlebell towards you.

Hike the kettlebell back between your thighs, then snap your hips forward and stand up tall, squeezing your glutes. Your arms stay relaxed and the kettlebell floats up to about chest height on its own.

Let the kettlebell swing back down, hinge again as it passes your knees, and repeat. Keep your back flat throughout. Do not squat, do not lift with the arms and do not swing above shoulder height.
Movement Group: Legs
Equipment: Kettlebell

Progressions and Regressions

Frequently Asked Questions

What are the benefits of kettlebell swings?

Kettlebell swings build strength and power through the hips, with the glutes and hamstrings doing much of the work. Your core and back stabilize your torso, while repeated swings can also challenge cardiovascular fitness. Use controlled form rather than relying on momentum alone.

What are common kettlebell swing mistakes?

Common mistakes include squatting instead of hinging, lifting the kettlebell with the arms, rounding the back, and swinging above shoulder height. Keep your spine neutral, drive through the hips, and let the bell float from that momentum. Stop if you feel pain.

How can I progress or modify kettlebell swings?

Start by practicing the hip hinge with no weight, then try dead-stop swings or lighter kettlebell swings to learn the movement. Once your technique is consistent, gradually increase the load or repetitions. If swinging is uncomfortable, use kettlebell deadlifts as an alternative.