- A fast hip hinge that trains glutes and hamstrings explosively
- Hips go back, not down; the arms guide the bell, they do not lift it
- Finish tall and braced like a standing plank
- Short, crisp sets beat long, sloppy ones
- Level
- Intermediate
- Trains
- Glutes, Hamstrings, Spinal erectors, Core, Lats, Forearms
- Kit
- Kettlebell
What the swing trains and why it is worth doing
Swings train your glutes and hamstrings explosively, with your back, trunk and lats working to control the bell. Because each rep is a fast hip extension, they build power and, in longer sets, serious conditioning with very little impact on your joints.
They are a great fit for busy people: a few minutes of swings raises your heart rate and trains the whole back of your body. The hip drive carries over to jumping, sprinting and the sled push. Our guide to kettlebell training basics is a good starting point if you are new to bells.
How to do a kettlebell swing
- Stand with your feet a little wider than hip width and the kettlebell about 30 cm in front of you.
- Hinge at your hips with a flat back and soft knees, grip the handle with both hands and tilt the bell back towards you.
- Hike the bell back between your legs like a rugby player passing the ball back, with your forearms against your inner thighs.
- Snap your hips forward hard, squeezing your glutes, and let the bell float up to around chest height. Your arms guide it; they do not lift it.
- At the top, stand tall in a straight line with your trunk braced, like a standing plank.
- Let the bell fall and, as your forearms meet your thighs, hinge back to receive it between your legs. Go straight into the next rep.
- To finish, let the bell swing back once more and park it on the floor in front of you.
Common mistakes
- Squatting the swing. If your knees bend a lot and your hips drop, it becomes a squat. Hips go back, not down.
- Lifting with your arms. The height comes from the hips. If your shoulders are burning, your hip snap is too soft.
- Leaning back at the top. Finish tall and braced, not arched backwards.
- Rounding at the bottom. Keep a flat back and catch the bell high between your thighs, not down by your knees.
- Going overhead too soon. The overhead American swing needs good shoulder mobility and adds little for most people. Master the chest height swing first.
Easier and harder versions
- Easier: a kettlebell deadlift, to learn the hinge without the swing.
- Easier: the hike and stand: hike the bell back, stand up with it at your hips, then reset for each rep.
- Harder: a heavier bell, or a single arm swing, which adds a rotation challenge for your trunk.
- Harder: hand-to-hand swings, switching hands at the top of each rep.
How to programme kettlebell swings
For power, 5 to 10 sets of 10 swings with a heavy bell, resting as needed. For conditioning, try intervals such as 20 swings at the start of every minute for 10 minutes, or 30 seconds on and 30 seconds off. When your hips slow and your arms take over, the set is done.
Swings suit the end of a lower body session, a conditioning day or a short standalone workout. Pair them with a strength hinge such as the Romanian deadlift elsewhere in the week. If you want your swing checked, a coach can help during the Lycan Strength 7-day free trial.
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Questions
What weight kettlebell should I start with?
Pick a bell heavy enough that you have to snap your hips to get it to chest height, but light enough that your back stays flat. For many beginners that is somewhere between 8 and 16 kg.
Do kettlebell swings hurt your back?
Done as a hip hinge with a flat back, they should not. Back pain after swings usually comes from squatting the swing, leaning back or going too heavy, and our [lower back pain guide](/physiotherapy/conditions/lower-back-pain/) explains when to get it checked.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
