Lower body · Glutes

Kettlebell swing

How to do the Russian kettlebell swing: the movement comes from the hips, not the arms. Step-by-step technique, mistakes that load the back and how to progress.

The kettlebell swing is an explosive hip hinge: the bell swings between your legs and shoots forward from a hip snap, not from arm strength. It combines strength and conditioning, and it is very efficient for training glutes and hamstrings in little time.

Muscles worked

The glutes and hamstrings generate power by extending the hips. The spinal erectors and abs hold your torso, and your shoulders only guide the bell.

How to do it (Russian swing)

1. Stand with your feet slightly wider than your shoulders and the kettlebell on the floor, one step in front of you.
2. Push your hips back with a straight back and grab the bell with both hands.
3. Hike it back between your legs, like a football snap.
4. Drive your hips forward hard, squeezing your glutes: the bell rises to chest height with your arms straight and relaxed.
5. Let it fall and, when your forearms touch your hips, push your hips back again for the next swing.

Common mistakes

• Turning it into a squat: the knees bend only a little; the movement is from the hips.
• Lifting the bell with your arms or shoulders.
• Rounding your back as the bell comes down.
• Leaning back at the top instead of finishing tall.

Progression

Start with a moderate bell (for example 18–26 lb) and sets of 10 to 15 reps. Once your technique is solid, go heavier or do timed sets (for example 20 seconds on, 40 seconds off).

Precautions

It loads the hip, lower back and ankle. If you have lower-back pain or an ankle injury, choose the hip thrust to train your glutes.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Machine hip thrust · Hip thrust
  • Hip
• Barbell hip thrust · Hip thrust
  • Hip
• Floor glute bridge · Hip thrust
  • Hip
• Cable glute kickback · Kickback / hip extension
  • Hip
  • Ankle

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.