How to do a Kettlebell Swing

What is a Kettlebell Swing?

The Kettlebell Swing is the cash cow of kettlebell training. It’s a proven model for building strength, and it’s the first movement you should learn when you start kettlebell training. The Kettlebell swing is a rhythmic hinge movement, where your hips, core, and legs supply power to forcefully swing a kettlebell along the sagittal plane. 

The Kettlebell Swing is a full-body exercise with an emphasis on the following muscle groups:

• Core
• Back
• Shoulders
• Legs

How to Do a Kettlebell Swing (Instructions):

Trainer Tips for the Kettlebell Swing: 

• Progression (make harder)
  • Use a heavier weight. Scale up in 8kg increments (16kg, 24kg, 32kg, etc…)
  • Use only one hand (one-hand swing). 
  • As you swing the kettlebell up, go down into a squat, so that your arms are parallel to the ground while you are in a squatted position. Stand up slightly back into the downswing position. 
• Regression (make easier)
  • Use a lighter weight.
  • Lower your repetition count. 
  • Practice doing a Kettlebell Deadlift
• Application:
  • Do 10 swings every minute, for 10 minutes. When you are done with your 10 within the minute, rest, then at the top of the next minute, resume the cadence. 
    • You can also do this with a pair of dice. Roll a pair of dice, and whatever the sum is (i.e. “9”), do 10 swings every minute for a total of the sum of the dice. 
  • Perform 30-50 swings as a warm-up or cool-down as a part of your routine. 

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