How to do Kettlebell Swing

Kettlebell Swing is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes, legs, shoulders, core. Equipment: kettlebell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Set your feet shoulder-width apart and grip the kettlebell in front of you with both hands.
2. Hinge back at the hips and hike the kettlebell back between your legs.
3. Drive your hips forward explosively and start the swing with your glutes.
4. Let the kettlebell rise to about chest height, with your arms only guiding the direction.
5. On the return, hinge at the hips again to maintain the flow.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Pull-Up, Chin-Up
• Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row

More back exercises

• Conventional DeadliftKlasik Deadlift
• Barbell Bent-Over RowBar ile Öne Eğik Kürek Çekişi
• Pendlay RowPendlay Kürek Çekişi
• Pull-UpBarfiks (Pull-Up)
• Chin-UpTers Tutuş Barfiks (Chin-Up)
• Lat PulldownLat Pull-Down (Önden Çekiş)