How To Do a Proper Kettlebell Swing (Beginner-Friendly Form Tutorial), by Brandon Palmer on YouTube. 4 min 9 s.
- Video length
- 4 min 9 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Stand with your feet a little wider than shoulder width, toes pointing forward. Place the kettlebell on the floor about 30 cm in front of you.
Hinge at the hips and push your hips back, keeping a flat back and slightly bent knees. Grip the handle with both hands and tip the bell toward you.
Hike the bell back between your legs like a rugby pass. Keep your arms relaxed and your core tight.
Snap your hips forward and squeeze your glutes to drive the bell up to about chest height. Stand tall at the top.
Let the bell fall back as you hinge again, guiding it between your legs. Do not squat or bend your knees deeply.
Keep swinging in a steady rhythm, breathing out at the top and in as the bell comes down. Aim for 3 sets of 10 to 15 swings.
Finish each set by setting the bell down with a hinge, not by bending your back. Rest 60 seconds between sets.
Tips and common mistakes
The power comes from your hips, not your shoulders, so keep your arms loose like ropes.
Keep your core braced and your back flat throughout to protect your lower back.
Start with a light bell and only add weight once 3 sets of 15 swings feel smooth.
Stop the set if your form breaks down or your lower back starts to ache.
Questions
How heavy should my first kettlebell be?
Most beginners do well with 8 to 12 kg, or 16 kg if you are already strong. Choose a weight you can swing for 15 clean reps without your back rounding.
Is a kettlebell swing a squat?
No. It is a hip hinge, so your hips move back and forward while your knees stay only slightly bent. Squatting turns it into a different exercise.
How often should I do kettlebell swings?
Two or three sessions a week is plenty for most people. Leave a rest day between hard sessions so your hips and lower back can recover.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
