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How to do the Kettlebell Swing

The Kettlebell Swing is a compound kettlebell exercise that mainly works your glutes and hamstrings, with help from your lower back and abs. Focus on three things: hike the bell back between legs; snap hips forward hard; let the bell float, do not lift.

GlutesHamstringsLower backAbsKettlebell

Setup

  1. 1Bell a foot in front
  2. 2Hinge and grip with both hands

Three cues

  1. 1Hike the bell back between legs
  2. 2Snap hips forward hard
  3. 3Let the bell float, do not lift

Most common mistake

Squatting the swing

Hinge at the hips

In Hindi · हिन्दी में

  1. 1बेल को पैरों के बीच पीछे ले जाएँ
  2. 2कूल्हे ज़ोर से आगे झटकें
  3. 3बेल को तैरने दें, उठाएँ नहीं

आम गलती: स्विंग में स्क्वाट करें तो, कूल्हों से झुकें

Alternatives to the Kettlebell Swing

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Kettlebell Swing set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.