If you’ve heard of kettlebell swings, you’ve likely gotten an earful about how amazing they are—and how many people are doing them wrong. Swings are a staple in kettlebell training, but surprisingly tricky to master. They’re a dynamic strength and cardio move that uses momentum (unlike most other free-weight exercises) and relies on a well-executed hip hinge, which is easier said than done. Not to mention, there are many different schools of thought on how to do kettlebell swings right. 

Despite the challenges, it’s worth your time to hone this skill. “Kettlebell swings are a quick and effective movement for developing both power and endurance and can help with posture,” says Peloton instructor Katie Wang. And that’s just scratching the surface. Here’s everything you need to know to add KB swings to your fitness toolbox. Don’t be intimidated—after some practice, you’ll surely get into the swing of things.

What are Kettlebell Swings?

Kettlebell swings are one of the classic moves done with kettlebells, the cast-iron or steel free weights that resemble cannonballs with handles. A conventional kettlebell swing (also known as a Russian kettlebell swing) involves holding the bell’s handle with both hands, swinging the weight between your legs, and then snapping your hips forward so the kettlebell sails up to shoulder height. As gravity pulls the weight down toward the floor, you use that momentum to swing it back between your legs and begin the next rep.

After learning conventional KB swings, you can advance to more challenging variations, including the American kettlebell swing (which involves swinging the weight all the way overhead), single-arm swing (performing the swing with just one hand), or alternating kettlebell swing (alternating single-arm swings, passing the bell from hand to hand), according to the National Academy of Sports Medicine (NASM). 

The Benefits of Kettlebell Swings

The main benefit of kettlebell swings is their dynamic of strengthening your entire body. “Kettlebell swings increase power and strength in the posterior chain muscles (like the glutes and hamstrings) and enhance core stability, which ultimately improves posture,” says John Gallucci Jr., doctor of physical therapy, certified athletic trainer, and CEO of JAG Physical Therapy. Research published in the Journal of Strength and Conditioning Research found that six weeks of kettlebell swing training improved maximum and explosive strength in 21 healthy men, as measured by testing their one-rep max (the heaviest weight they could half-squat for one rep) and vertical jump height.

The cool thing about kettlebell swings is that they’re not just a strength move—they improve cardiovascular health, too, Gallucci says. Another small study published in the Journal of Strength and Conditioning Research found that when 10 male college students did kettlebell swings continuously for 12 minutes, it was metabolically challenging enough to elicit increases in VO2 max, a key measure of cardiorespiratory fitness. The swings drove the students’ average heart rate to 87 percent of their maximum heart rate, which qualified it as a high-intensity or vigorous effort (aka heart rate training zone 4) from a cardiovascular exercise POV. Though other research has found that swings don’t perfectly equate to the demand placed on the body by other cardio exercises like treadmill running, they still prompt your body to adapt in a way that produces gains in aerobic capacity. 

Together, “all of these benefits can help improve performance in training as well as enhance functional movement in daily life activities, which includes tasks such as lifting, climbing stairs, and even bending over,” Gallucci says.

Muscles Worked by Kettlebell Swings

Kettlebell swings are great for loading your posterior chain (i.e., the backside of your body), mainly targeting your glutes, hamstrings, and back, Katie says. Swings strengthen the erector spinae (the muscles that run along the sides of your spine) and the latissimus dorsi (aka your lats, which stretch from your armpits down to your hips like wings).

But the benefits don’t stop there. You can really consider kettlebell swing to be a full-body exercise, Gallucci says. The move also engages your quadriceps, core (obliques and rectus abdominis), shoulders, and biceps.

How to Do a Kettlebell Swing

Within the kettlebell training community, there are different styles of swings (including hardstyle, sports style, pendulum, and squat swings). The conventional, two-arm kettlebell swing (aka hardstyle) is the most popular and commonly used in general fitness settings—that’s the one we’re breaking down here.

Before you jump in: It’s important to honestly assess your health and fitness level before trying the move, Gallucci says. If you have any injuries, talk to your healthcare professional first. “And, as with any exercise, proper form is critical for avoiding injury and maximizing the benefits of the movement,” he says. Namely, you need to be confident in your hip-hinging ability. Since the KB swing is a hip-hinge exercise, it’s crucial to make sure you can execute that movement pattern properly before attempting swings, according to NASM.

Here’s how to do kettlebell swings with proper form.

1. Set Up Properly

Start standing with your feet about shoulder-width apart and a kettlebell on the floor a few inches in front of your feet. The handle should be horizontal and the bell should form a triangle with your feet. Maintaining a flat back, bend at the knees and hips to reach down and hold the handle with both hands. In this position, your shins should be about vertical, your hips should be higher than your knees, and your shoulders should be higher than your hips. 

2. Start the Backswing

Tip the handle of the bell toward you and engage your core and lats (think: shoulder blades down and back). From this position, inhale and swing the kettlebell back between your legs without changing the position of your torso, hips, or knees. Stop the swing when your arms touch your body.

3. Push Through the Hips

Exhale and drive your hips forward, propelling the kettlebell upward as you lift your torso and straighten your knees. Swing the kettlebell up to shoulder height, keeping your arms straight but not locked, and squeezing your glutes at the top. Your body should be in a strong, straight line from ankles to shoulders, with your weight centered over your feet (avoid leaning backward).

4. Let It Flow

From the top of the swing, inhale and allow the bell to swing back down and back between your legs. When your arms are just about to hit your body, hinge at your hips and slightly bend your knees to start the next swing.

Tips for Mastering the Kettlebell Swing 

There’s a lot going on during kettlebell swings. Keep these tips in mind as you’re working on your form. When in doubt, try the move with the help of a fitness pro, like a certified trainer or physical therapist.

Stay locked in. “Do your best to brace through your core and keep the space between your arms and body minimal,” Katie says. “I often remind myself ‘tight armpits’ to keep that positioning.”

Try kettlebell hikes. “You can practice doing kettlebell hikes while keeping your hips low before going into your full swing,” Katie recommends. This entails repeating step two above; you perform the backswing only, then stop your bell in the position where it started just in front of your feet.

Think: Hinge, not squat. Kettlebell swings are all about the hips; think about pushing your hips back (like in a deadlift) rather than bending your knees and squatting down to perform the bottom of the swing.

Keep a straight spine. “One important tip is to make sure the spine is straight throughout the exercise,” Gallucci says. “Engage your core, which will help stabilize your back musculature, and avoid rounding your back.” 

Pause when needed. “When in doubt, reset,” Katie says. “If you feel like your form is being jeopardized, reset with your setup instead of risking injury.” To do so smoothly, you can allow the kettlebell to swing backward between your legs, then forward onto the floor to return it to the starting position.

How to Choose the Right Weight for Kettlebell Swings

Kettlebells can be labeled in either pounds or kilograms and come in a wide variety of weights, from 5 to 100lbs. “If you choose one that’s too heavy for you, you're more likely to lose control of it and compromise your form,” Gallucci says. That said, if you go too light, you may be more likely to improperly use your shoulders to lift the weight rather than allowing momentum to guide the movement.

A good sweet spot? “I’d recommend starting light, between 10 to 15lbs to get used to the proper form,” Gallucci says. From there, you may find that you can increase your weight quicker than expected. “Since this is a full-body exercise, it’s common to utilize a heavier weight to maximize the benefits of the movement,” he adds. You’ll know you have the right weight if you can complete the designated number of reps and feel like you could do just a couple more, according to NASM.

Mistakes to Avoid When Doing a Kettlebell Swing

There are so many ways kettlebell swings can go wrong—but once it clicks, you’ll understand why people rave about this exercise. Avoid these common mistakes when you’re swinging, and you’ll be nearly there.

Letting the Bell Flop

Ideally, the kettlebell won’t tip up at either end of the swing; if it does, it means you may not be holding it tight enough. You should maintain a solid grip on the handle and keep your wrists in a neutral position so the bell extends straight out from your forearms at every point during the swing.

Not Bending Your Knees Enough

A kettlebell swing is not a squat, but you still need to bend your legs. “A common mistake people make when doing kettlebell swings is not bending your knees enough,” Katie says. “A lot of us stay in a higher Romaninan deadlift (RDL) positioning which can then put extra pressure on your lower back if you swing from that position. Instead, think about sitting your hips further back.” 

Hinging at the Wrong Time

Hinging at the wrong time can take the flow out of this move and make you feel like your upper body and lower body are disjointed. During the downswing, the key is to wait until the bell has almost reached your body and then push your hips back into a hinge.

Using Your Arms to Lift

Yes, kettlebell swings engage muscles in your upper body, but you shouldn’t be using your shoulders to lift the bell (like you would in a front raise). Doing so can put excessive strain on the shoulder joint, according to NASM. Instead, your hips should be powering the movement; your arms should feel light as they allow the bell to swing forward and up.

Rounding or Arching Your Back

As Gallucci mentioned, you want to maintain a straight spine throughout the movement and avoid rounding or arching your back at any point. Think of your spine, stretching from your tailbone up to the crown of your head, like a broomstick. It can angle forward and backward throughout the swing but remains straight. Don’t forget: Your head and neck are part of your spine, too. Keep your neck long and avoid tipping your head up to look forward at the bottom of the swing. Instead, pick a spot on the floor a few feet in front of you and keep your gaze there throughout your reps.

How to Add Kettlebell Swings to Your Workout Routine

Because kettlebell swings combine strength and cardio, they’re super effective for high-intensity interval training (HIIT), circuit workouts, and as a power exercise or conditioning tool, Gallucci says. “They can be used at the start of a workout to activate the posterior chain and increase heart rate, or after main lifts to build explosive power and hip strength,” he says. Just be sure to get through some total-body warm up exercises prior to swinging if you’re doing them at the beginning of your workout. 

Katie says she often incorporates kettlebell work into her routine at least once or twice a week, often as either a rep- or time-based finisher. 

If you’re going for reps, NASM recommends beginners start with 2-3 sets of 5-8 reps, while intermediate or advanced exercisers go for 3-4 sets of 8-12 reps. You could also try an EMOM workout, aiming to complete a certain number of reps in each minute.

If you’re going for time, consider a simple interval framework like Tabata: 20 seconds of maximal exercise followed by 10 seconds of rest for eight rounds. One 2014 study published in the International Journal of Exercise Science compared a Tabata kettlebell swing workout with swings done in a traditional resistance training style (four sets of work separated by 90 seconds of rest). They found that when both workouts include an identical volume of kettlebell swings, the Tabata protocol offered greater aerobic benefits than the traditional resistance training framework while taking less time.

Peloton's new kettlebell classes, available on the Peloton App, under the Kettlebells Collection include classes that focus on Strength, Conditioning, or both, so you can choose what best fits your goals.

If you’re just learning kettlebell swings, you definitely don’t need to push yourself to the brink—and really, you shouldn’t. Instead, take a few minutes to work on your skills a few times each week. Before long, you’ll be swinging with confidence and reaping all the benefits that come with it. Peloton's Kettlebell Basics classes are a great place to start.