How to Do the Kettlebell Swing: Form, Starting Weight, Sets
The Kettlebell Swing is a kettlebell exercise that mainly works your glutes. Beginners start with 3 sets of 8–12 reps and add 4 kg once every set hits the target.
Form in 3 steps
- Stand with your feet a bit wider than shoulder width and the kettlebell in front of you. Push your hips back and grab it with both hands.
- Hike the kettlebell back between your legs, then drive your hips forward hard (not your arms) to swing it up to chest height.
- Exhale sharply on the way up and squeeze your glutes and abs. On the way down, hinge your hips back again to catch it.
Common mistakes
- Lifting with your arms: your shoulders tire out and your hips don't do the work. Let your arms hang like ropes and drive with your hips.
- Squatting down and up: the power doesn't come from your hips. Hinge your hips back instead of bending your knees.
- Leaning back at the top: this strains your lower back. Finish standing tall and straight.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 16kg |
| 60 kg woman, beginner | 8kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
When should you add weight?
When every set reaches the top of the rep range, add 4 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
When to pick another exercise
If your lower back bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Kettlebell Swing to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Kettlebell Swing?
DailyFit starts beginners at about 20% of body weight (65% of that for women). That is about 16 kg for a 70 kg man and 8 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
My lower back hurts when I do Kettlebell Swings.
You're most likely bending and straightening at your lower back instead of your hips. Go lighter and slowly practice the hip hinge first. If it still hurts, stop and see a professional. When you pick lower back as a problem area, DailyFit takes this exercise out of your routine.
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