Upper legs

Kettlebell Swing

Swinging a kettlebell with a powerful hip snap: power, glutes and hamstrings plus serious conditioning at once.

Also known as: Russian kettlebell swing, two-hand swing

Level: Intermediate
Equipment: Kettlebell
Type: Compound

Movement

Muscles worked

Kettlebell Swing muscle map: glutes, hamstrings, lower back and quads highlighted on the front and back of the body

How to do it

Set the kettlebell slightly in front of your feet, with your stance a bit wider than your hips.
Grab it with both hands, hinge back and hike it between your legs like a football snap.
Snap your hips forward hard so the kettlebell floats up to chest height.
Let it fall and hinge back again into the next rep.

Form cues

It's a hinge, not a squat; your hips go back.
Your arms are ropes; your hips do the work.
At the top, stand tall with glutes and abs tight.

Common mistakes

Lifting the kettlebell with your arms: you lose power and load your shoulders.
Squatting it: the power comes from pushing your hips back.
Rounding your back at the bottom: keep it flat and the bell close.

Sets and reps

For power, 5-10 sets of 10 reps with short rests. For conditioning, 20-40 second blocks.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the kettlebell swing.

Single-arm kettlebell swing
Your core works to stop you rotating.
Kettlebell · Intermediate
How to do it
1. Stand with feet shoulder-width apart and a kettlebell on the floor in front of you.
2. Hinge at the hips and grip the kettlebell with one hand.
3. Hike the kettlebell back between your legs.
4. Drive your hips forward to swing the kettlebell to chest height.
5. Let gravity bring the kettlebell back between your legs.
6. Complete reps on one side, then switch.
Primary
Glutes, Hamstrings
Secondary
Front Delts, Lower Back, Obliques
Single-arm dumbbell swing
If you don't have a kettlebell, a dumbbell works.
Dumbbell · Intermediate
How to do it
1. Stand with feet shoulder-width apart, a dumbbell on the floor slightly in front of you.
2. Hinge at your hips, keeping a flat back, and grasp the dumbbell with one hand.
3. Hike the dumbbell back between your legs, then explosively drive your hips forward.
4. Swing the dumbbell up to chest height, keeping your arm relaxed and straight.
5. Allow the dumbbell to swing back down, hinging at the hips as it descends.
Primary
Glutes, Hamstrings
Secondary
Lower Back, Forearm Flexors, Side Delts

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

What muscles does the kettlebell swing work?

Mainly glutes, hamstrings and lower back, with core, shoulders and grip working too.

How high should the kettlebell go?

To chest height in the Russian swing. Overhead is the American swing, which is harder on the shoulders.

What weight should I start with?

As a guide, 12-16 kg (25-35 lb) for men and 8-12 kg (18-25 lb) for women while learning.

What muscles do the kettlebell swing work?

They mainly work the glutes and the hamstrings, with help from the lower back and the quads.

Train with Nuvana

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