Tutorial - Kettlebell Swings

Here is a brief tutorial on how to perform kettlebell swings.  To note, there are different variations of the kettlebell swing, including overhead swings, one-hand swings, alternating swings, etc.  This tutorial will focus on the basic two-handed version, which provides a good foundation before you branch out into the other varieties.

To start this movement, stand with your feet roughly shoulder width apart, holding a kettlebell with both hands (arms extended).  Bend your knees to start the movement and swing the kettlebell back, between your legs, to begin to build some momentum.


After one or two small swings, begin the exercise by driving the kettlebell upwards with a forceful straightening of the legs.  You should 'snap' your hips forward and the kettlebell will rise up towards shoulder height (i.e. roughly parallel to the ground).  At the apex of the movement, allow gravity to naturally return it back down, between your legs, before you power it back up by snapping your hips forward.  Repeat the movement, keeping a steady pace and momentum.

One thing that has helped us in visualizing the movement and working on our form is the image of someone crouching slightly and jumping up onto a higher surface.  That movement, where you bend the knees and then drive upwards by straightening your legs (minus actually leaving the ground in a jump), is similar to the upward drive of your legs that powers the kettlebell swing.

This is a tough move to describe in words, so we've attached some pictures and a movie to demonstrate it.  There are also plenty of video clips on youtube and other sources (e.g. Menshealth website) to show you proper form if you're unsure.

Swinging through your legs at the bottom of the kettlebell swing

Snapping the hips forward (straightening your legs explosively), to drive the kettlebell up to the top position (parallel to the floor)

And again, from the front

Video - Kettlebell Swings

We hope that this was a helpful tutorial in learning the kettlebell swing.  This was the first exercise that we learned when we got our kettlebells.  It is a great exercise for the whole posterior chain and really targets your legs, core and grip (forearms).  It can be used in lower rep ranges with heavier weight for building strength and power (as it is a very dynamic movement), or in higher rep ranges (with lighter weight) for cardio & conditioning.

- Alex & Tannys