Kettlebell Swing

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Stand one foot behind the kettlebell and hinge at the hips with a flat back to reach the handle.
• Hike the kettlebell back dynamically between your legs close to your groin.
• Snap your hips forward explosively and contract your glutes and core at the peak of the swing.
• Let the weight free-fall back down and only hinge at the hips when your upper arms connect with your torso.

Common mistakes

• Pulling the kettlebell up with the arms and shoulders instead of driving it with the hips.
• Rounding the spine at the bottom of the hinge phase.
• Squatting the movement by bending the knees excessively rather than keeping the shins vertical.

Frequently asked questions

How high should the kettlebell rise in a standard Russian swing?

The kettlebell should rise to approximately chest or eye level, propelled solely by hip extension.

What should I do if my lower back is sore after performing swings?

Focus on pushing your hips back rather than bending at the waist, and ensure your core remains braced.

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