Kettlebell Swing

EquipmentKettlebells

New to this

Your first kettlebell swing

Three things to know before your first set of the kettlebell swing.

Start with a moderate bell, around 12 to 16 kg for most beginners. A bell that's too light gets lifted with your arms, which defeats the point.

Aim for sets of 10 to 20. Stop the set when your hinge starts turning into a squat.

This is a hinge, not a squat. Push your hips back with a slight knee bend, and keep your shins close to vertical.

The bell rises because your hips snap forward. Your arms only steer it, so the height at the top comes from your hips.

The most common mistake is leaning back at the top. Finish standing tall with your glutes squeezed, like a plank on your feet.

The one-arm kettlebell swing is the same move with one hand. A Romanian deadlift trains the same hinge slowly with a barbell.

Updated October 31, 2026

Stand with your feet a little wider than your hips and a kettlebell on the floor about a foot in front of you.
Hinge at your hips with a flat back, grab the handle with both hands and hike the bell back between your legs. This will be your starting position.
Snap your hips forward and stand up tall, letting the bell float up to about chest height. Your arms guide it and your hips drive it.
Let the bell fall back between your legs, hinging again as it passes, and go straight into the next rep.