Kettlebell Swing
Kettlebell Swing is a step up once the basics feel easy and works before or after your main squat.
How to do Kettlebell Swing
- Stand with your feet shoulder-width apart, toes pointed slightly outward.
- Hold the kettlebell with both hands in front of your body, arms extended.
- Bend your knees slightly and hinge at the hips, pushing your butt back.
- Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
- Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
- Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.
Kettlebell Swing Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep the set crisp and stop when speed drops.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. The next bell up is a big jump, so build reps first.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Own the rack position before adding size.
Common Kettlebell Swing Mistakes
Losing the rack position as the set drags on
End the set the moment the bell drifts off the forearm.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Kettlebell Swing
Swap Kettlebell Swing For
Kettlebell Swing — Frequently Asked Questions
How do you do the Kettlebell Swing?
Stand with your feet shoulder-width apart, toes pointed slightly outward. Hold the kettlebell with both hands in front of your body, arms extended. Bend your knees slightly and hinge at the hips, pushing your butt back. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Swing work?
The Kettlebell Swing primarily targets the glutes. It is classified as a legs exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Swing should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. The next bell up is a big jump, so build reps first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Swing good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Kettlebell Swing?
Try the Barbell Single Leg Deadlift, Weighted Lunge With Swing or the Cable Deadlift. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
