Kettlebell Swing
Also known as: Russian Kettlebell Swing, Two-Hand Kettlebell Swing, 2 Handed Kettlebell Swing, KB Swing, Russian KB Swing, Kettlebell Swings, Russian Swing, Two-Handed Kettlebell Swing, Hip Hinge Kettlebell Swing
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand with feet a little wider than hip-width, a kettlebell on the floor about a foot in front of you.
- Hinge down, grip the handle with both hands and hike the bell back between your legs.
- Snap your hips forward to stand tall, letting the bell float up to about chest height.
- Let the bell fall back, hinge again as your forearms meet your inner thighs, and repeat.
Cues
- It is a hip snap, not a squat and not an arm raise.
- Squeeze the glutes and brace the abs at the top.
- Keep the bell close on the backswing: hike it high between the thighs.
Common mistakes
- Lifting the bell with the arms.
- Squatting down instead of hinging back.
- Leaning back at the top or rounding the back at the bottom.