man training with kettlebells

How to Swing a Kettlebell Like a Pro

Are you looking to add some excitement to your workout routine with effective exercise? Are you interested in enhancing your body strength, endurance and power? Wouldn't it be great if you could have fun while doing it? If any of these questions resonate with you then you should definitely consider giving kettlebell swings a try!

Kettlebell swings are versatile exercises that can be performed using a kettlebell. For those unfamiliar a kettlebell is essentially an iron ball with a handle in various weights and sizes. It allows for performing an array of movements that effectively challenge your muscles, joints and cardiovascular system.

Now let's delve into the details of what kettlebell swings are, and how they can be executed correctly. In this article I'll provide all the information, about this exercise and guide you on mastering it effortlessly. 

What are Kettlebell Swings?

Kettlebell swings are an exercise that involves swinging a kettlebell forth passing it between your legs and, up to chest level or even higher. The power for this movement comes from your hips, not your arms. To generate force and momentum you engage your core, glutes, hamstrings and back muscles. Additionally you rely on your shoulders, arms and grip to stabilize the kettlebells path.

Kettlebell swings provide a workout for muscle groups simultaneously. They also contribute to improving posture, balance, coordination and overall mobility. In addition to burning calories and boosting metabolism they enhance fitness well. Moreover, these exercises can play a role in preventing or aiding recovery from pain by strengthening both the core and spine.

How to Do Kettlebell Swings Properly

Before you start swinging a kettlebell, you need to make sure you have the right equipment and technique. Here are some tips to help you do kettlebell swings safely and effectively:

  • Select a kettlebell that aligns with your fitness level and objectives. Begin by using a weight and progressively raise it as you build strength and gain confidence. As a guideline beginners should opt for a kettlebell that weighs 10% of their body weight while intermediate individuals can aim for around 20% and advanced practitioners may consider working with one that is roughly 30%.
  • Make sure to warm up before you start swinging. It's important to do some stretches and mobility exercises to get your joints and muscles ready for the movement. You can also try doing swings with a kettlebell that is lighter than usual or even, without any weight at all just to focus on improving your form.
  • Start by positioning yourself with your feet about shoulder width. Hold the kettlebell in front of you using both hands ensuring that your arms are straight and relaxed. Keep your shoulders down and back, maintain a chest and ensure that your spine remains in a position.
  • Bend at your hips. Slightly flex your knees to swing the kettlebell back, between your legs. Make sure to engage your core and keep your back straight. Avoid rounding your spine or allowing the kettlebell to descend down.
  • Drive your hips forward explosively while engaging your glute muscles to propel the kettlebell upwards aiming to bring it up to chest level or beyond. Remember not to rely on your arms, for lifting; instead allow them to move naturally with the momentum of the kettlebell. At the peak of the swing ensure that your body forms a line, from head to heels.
  • Allow the kettlebell to descend back down towards your legs as you bend at your hips more. Embrace the motion. Let gravity take control. Keep your core activated and maintain a back, throughout the movement.
  • Perform the swinging motion, for repetitions, as possible while ensuring proper form. Inhale as you swing downwards and exhale as you swing upwards. Avoid holding your breath or tensing up during the exercise.
  • To halt the motion of the kettlebell gradually reduce its momentum. Return it to the position, in front of you. Avoid allowing it to descend or swing past your back.

How to Incorporate Kettlebell Swings into Your Workout

Kettlebell swings are an exercise that can be incorporated into your workout routine in ways. You have the option to perform them as exercises, include them in a circuit or integrate them into interval training sessions. This flexibility allows you to customize the intensity, duration and frequency of the swings based on your fitness goals and current fitness level. To provide you with some insight, into how kettlebell swings can be integrated into your workout routine here are an examples;

  • To build strength perform three sets of ten repetitions using a kettlebell that challenges you. Take a 90 second rest, between each set.
  • To build endurance I recommend performing 5 sets of 20 repetitions with a kettlebell of weight. Take a 60 second break, between each set.
  • To build strength you should perform 10 sets of 10 repetitions using a kettlebell. Take a 30 second break, between each set.
  • To achieve loss you should perform a 15 minute session of kettlebell swings using a light to moderate weight. Take rest breaks whenever needed.
  • For fun: Do 100 swings as fast as you can with a light kettlebell. Try to beat your previous time.


Kettlebell swings are a straightforward workout that can enhance your strength, stamina, power and overall fitness. They're not only enjoyable but also easy to master. All you need is a kettlebell and some room to swing it. So why wait? Get hold of a kettlebell. Begin swinging like an expert! You'll be astonished by the results!

James Freeman


Meet James Freeman, a California native whose passion for fitness emerged during challenging times, reshaping his life. With over two decades of coaching experience, he's not just a coach; he's a real-life example, shedding over 100 pounds in a journey to a healthier lifestyle. Beyond his coaching career, James is passionate about inspiring at-risk youth and promoting wellness in schools. In his downtime, he enjoys swimming and cycling, connecting with nature. Join him on his Instagram and LinkedIn profiles for insights into his empowering fitness journey.