How to do a kettlebell swing

How to do it

1. Stand with your feet a bit wider than your hips and the kettlebell on the floor about 30 cm (1 ft) in front of you.
2. Hinge at the hips, keep your back flat, and grip the handle with both hands.
3. Hike the bell back between your thighs, like a football snap.
4. Snap your hips forward and stand tall so the bell floats up to chest height.
5. Let the bell fall back, and hinge again as your forearms meet your thighs.
6. To stop, let the bell swing back once more and set it down in front of you.

Form cues

• Hinge at the hips
• Squeeze your glutes at the top
• Arms are ropes, not lifters
• Breathe out sharply at the top

Muscles worked

Main: glutes, hamstrings

Also: lower back, core, forearms, heart and lungs

Common mistakes

• You squat the swing, bending your knees a lot. Fix: Push your hips back, not down. Your shins stay almost vertical.
• You lift the bell with your arms. Fix: Let your hips do the work. Your arms only guide the bell.
• You lean back at the top. Fix: Finish standing straight, glutes and stomach tight, like a standing plank.
• Your back rounds at the bottom. Fix: Keep your chest proud and catch the bell high between your thighs, not near your knees.

In a workout

Do 15 swings per set, rest 45 to 60 seconds, and repeat 3 to 5 times. Stop the set when your hinge or your back position starts to slip.

Safety: Learn the hip hinge first and take care if you have a back problem; stop if you feel pain in your lower back instead of your hips.