How to: Kettlebell swing

Olivia Tyler 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:

  • Russian kettlebell swing (beginner)
  • Single arm kettlebell swing (intermediate)
  • Alternating arm kettlebell swing (advanced).

What you'll need: a kettlebell

How to do a kettlebell swing

How to do a Russian 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

How to do a single arm kettlebell swing

  • 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

How to do an alternating arm kettlebell swing

  • 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 28 April 2020