Kettlebell Swing
How to do it
Starting position
- Place the kettlebell in front of your feet.
- Set your feet wider than shoulder-width apart.
- Bend your knees slightly and hinge your torso forward.
- Grip the kettlebell handle with both hands.
Movement
- Lightly pull the kettlebell between your legs.
- Quickly snap your hips forward.
- Let the kettlebell rise to shoulder height.
- Hinge at your hips again and return to the starting position.
Breathing
Inhale as you lower the kettlebell and exhale as you extend your hips and raise it.
Trainer tips
- Float it with your hips, not your arms
- Push your hips back, then extend them powerfully
- Squeeze your glutes at the top
Cautions
- Rounding your back poses a risk of spinal injury, so always keep your back straight.
- Lifting up with the arms
- Squatting down and striking like a squat
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Glutes Hamstrings |
|---|---|
| Secondary muscles | Lower back · Abs · Forearms |
| Equipment |  Kettlebell |
| Movement pattern | Hinge |
| Rep range | 12–20 reps |
16 similar exercises
Representative exercise: Kettlebell Swing
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- Bodyweight Swing
- Bodyweight Invisible Equipment Swing
- Bottle Weighted Swing
- Dumbbell Swing
- Dumbbell Prone Rear Delt Swing
- Kettlebell Atlas Swing
- Kettlebell Double Swing
- Kettlebell Overhand Grip Swing
- Kettlebell Prone Rear Delt Swing
- Dumbbell One Arm Swing
- Kettlebell One Arm Swing
- Kettlebell Single Arm Swing
- Dumbbell Full Swing
- Kettlebell Full Swing
- Kettlebell Alternating Swing
How GYMKC sets the weight for this exercise
For example, if you do 12 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 25 kg.
With the kettlebell, it moves up to the next weight you have. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Kettlebell Glute BridgeEasierKettlebell DeadliftEasierKettlebell Alternating SwingHarderKettlebell Double SnatchHarderConventional DeadliftSimilar exerciseDumbbell Hip ThrustSimilar exerciseResistance Band Glute BridgeSimilar exerciseDumbbell DeadliftSame muscle · different equipmentCable Pull ThroughSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.