How to: Kettlebell swing

Fitness Home fitness

Olivia Tyler Personal Trainer and Fitness Manager

Kettlebell swings improve muscular endurance and target the muscles at the back of your body (the posterior chain).

We’re going to show you three different kettlebell swings:

What you'll need: a kettlebell

How to do a kettlebell swing

Stand with your feet slightly wider than hip width apart and a kettlebell between your feet
Squat down, place both hands on the kettlebell and lift up so your knees are slightly bent
Let the kettlebell swing back between your legs and then pop your hips forwards to swing the kettlebell back up until your arms are at shoulder height and legs are straight
Make sure your hips are doing the work here and you are keeping your back straight

Stand with your feet slightly wider than hip width apart and a kettlebell between your feet
Squat down, pick up the kettlebell with one hand, keeping your other arm tucked behind your back, and lift up so your knees are slightly bent
Let the kettlebell swing back between your legs and then pop your hips forwards to swing the kettlebell back up until your arm is at shoulder height and legs are straight
Make sure your hips are doing the work here and you are keeping your back straight

Stand with your feet slightly wider than hip width apart and a kettlebell between your feet
Squat down, pick up the kettlebell with one hand, keeping your other arm by your side, and lift up so your knees are slightly bent
Let the kettlebell swing back between your legs and then pop your hips forwards to swing the kettlebell back up until your arm is at shoulder height and legs are straight
At the top, change hands by passing the kettlebell palm-to-palm to your other hand before swinging back down between your legs and repeating
Make sure your hips are doing the work here and you are keeping your back straight

Last updated Tuesday 24 January 2023

First published on Tuesday 28 April 2020

Fitness Home fitness