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How to do a Kettlebell Swing

What is a kettlebell swing?

What is a kettlebell swing









  • Kettlebell swings work your abs and core when performing the exercise correctly, as the core helps to control the movement. Bracing your core when performing kettlebell swings is recommended to help maintain a flat back and avoid injury.

  • The kettlebell swing is a great total body that can help to strengthen your body and at the same time improve your cardio fitness. It can help burn fat, provided you are in a calorie deficit which is key to fat loss.

  • The kettlebell swing is a full body exercise that works the glutes, hamstrings, back, shoulders, and core.

Kettlebell swing tips



Kettlebell Swing Variations

How to do a two handed kettlebell swing

Level: Beginners

Equipment: Kettlebell

  4. Complete the required amount of reps.

How to do a one arm kettlebell swing

Level: Intermediate

Equipment: Kettlebell 

  1. Walk up to the kettlebell.
  2. Stand with feet hip width apart. Half squat and grab hold of the kettlebell handle with one arm.
  3. Brace the core and hike back, allowing the kettlebell to swing back in between your legs, then squeeze the glutes and swing the kettlebell to chest height.
  4. When it reaches chest height, grab the kettlebell with the other arm, making sure you've got it, then let go the other hand. You may find you might need to practice a bit with timing at the start to get this right.
  5. Allow the kettlebell to swing back down between your legs, return to the half-squat position.
  6. Complete the required amount of reps.

How to do an overhead kettlebell swing

Level: Intermediate

Equipment: Kettlebell 

This exercise is also known as the American kettlebell swing and is a continuation of the kettlebell swing.

  1. Stand up straight with your feet about hip-width apart.
  2. Grab the handle with both hands, keeping palms facedown and hips square.
  3. Drive your hips back, allowing the kettlebell to swing between your legs, then drive the hips forward, allowing the momentum to drive the kettlebell to swing forward and all the way up towards the ceiling as you bring your arms up and overhead.
  4. Allow the kettlebell to follow the same path as it comes down, maintaining a braced core, and let it follow through between your legs.
  5. This counts as one rep.

