Full body
Kettlebell swing
A powerful hip hinge that swings the bell to chest height — strength and cardio in one.
Intermediate Low impact
How to do it
- Stand with feet a little wider than your hips, the kettlebell on the floor a short step in front of you.
- Hinge to grip the handle with both hands, then hike the bell back between your legs.
- Snap your hips forward to stand tall, letting the bell float up to about chest height.
- Let it fall back between your legs, hinging at the hips, and repeat.
- To stop, let it swing back and park it on the floor in front of you.
Form tips
- It is a hip movement, not a squat or an arm lift.
- Stand tall at the top — glutes squeezed, ribs down.
Common mistakes
- Lifting with the arms.
- Squatting down instead of hinging.
- Leaning back at the top.
Easier and harder
Make it easier
Master the kettlebell deadlift first, then try small swings.
Make it harder
Use a heavier bell or longer sets.
