The Kettlebell Swing: How to Do It Right

A kettlebell swing done well is one of the most efficient exercises there is. It trains the glutes, hamstrings and grip, raises your heart rate fast, and needs very little space. Done poorly, it turns into a squat with an arm raise — and the lower back takes the hit.

It Is a Hinge

The swing is powered by your hips moving back and snapping forward, like closing a car door with your backside. Your knees bend a little, but your hips do the work. If your knees bend a lot and your torso stays upright, you are squatting the bell.

The Setup and Hike

Place the kettlebell about a foot in front of you. Hinge at the hips with a flat back and grab the handle with both hands. Tilt the bell toward you, then "hike" it back between your legs like a football snap, high up near your groin.

The Snap

As the bell swings back, drive your hips forward hard and stand tall, squeezing your glutes. The bell floats up to roughly chest height because of that hip drive — your arms are just ropes guiding it, not lifting it. At the top, your body forms a straight vertical line; do not lean back.

Let It Fall

Let the bell fall back, and only hinge when your forearms reach your hips. Hinging too early means the bell drops toward your knees and pulls your back into a round position.

Choosing a Weight

Too light and you will muscle it up with your arms. Common starting points are 12 to 16 kg for women and 16 to 24 kg for men, but strength varies widely. Pick a weight heavy enough that your hips must work, light enough that every rep looks the same.

A Simple Routine

• 10 swings at the start of every minute, for 10 minutes. Rest for the remainder of each minute.
• Twice a week, alongside your other training.
• When it feels easy, go to 12 or 15 swings per minute, or a heavier bell.