Kettlebell swing: how to do it right and what it trains
The kettlebell swing is an exercise where you swing a kettlebell back between your legs and then forward in front of you. The power comes from your hips, not your arms. In one movement you train your glutes, the backs of your thighs, your core, your grip and your fitness.
There are two well-known versions. In the Russian swing, the bell goes up to about shoulder height. In the American swing, it goes all the way overhead. It looks simple, and honestly, it is. As long as you know what to look out for. That's what I'll walk you through below.
Updated: 2026-11-05
What is the kettlebell swing?
The swing is a hip movement. Coaches call it a hinge: you bend at your hips, like a door hinge, while your back stays straight. Your legs and hips create the power, and it travels through your straight arms into the kettlebell. Your core holds everything together.
That makes the swing a great first lesson in moving power from your core out to your arms and legs. You'll find the same positions again later in barbell lifts. That's why it's on our list of CrossFit exercises you'll learn.
| Difference | Russian swing | American swing |
|---|---|---|
| How high | Up to about shoulder or eye height | All the way overhead |
| What it asks | Less work per rep | More work per rep, your heart rate goes higher |
| Who it's for | Beginners, and anyone working on the basics | Once your Russian swing is solid |
So why does CrossFit go for the American swing? The higher the bell travels, the more work you do per rep. And you finish the full movement. That doesn't make the Russian swing wrong. It's just the shorter version, and CrossFit uses it as a stepping stone itself.
Kettlebell swing: muscles worked
The swing mainly trains the back of your body. These are the muscles doing the work:
- Glutes: the engine of the movement. They drive your hips forward.
- Hamstrings: the muscles at the back of your thigh. They stretch at the bottom and help pull you back up.
- Abs and the rest of your core: they keep your back solid, so the power doesn't leak away.
- Lats: the wide back muscles under your armpits. They keep your arms close to your body and the bell under control.
- Grip: your hands and forearms have to hold on to the bell. You'll really notice this in the one-arm swing.
And your shoulders? They do almost nothing, and that's how it should be. If your shoulders are burning after a set, you're lifting with your arms instead of your hips. I'll come back to that in a minute.
How to do the kettlebell swing, step by step
- Set up. Put the bell on the floor a little in front of you. Your feet are slightly wider than your hips.
- Hinge. Push your hips back, keep your back straight and your chest up. Grab the bell with both hands.
- Hike it back. Pull the bell back between your legs, like you're passing a ball to someone behind you. Your wrists touch the top of your thighs.
- Hips forward. Straighten your hips and knees in one powerful snap. At the top, squeeze your glutes and abs hard, like standing tall after a jump.
- Let it float. Your arms stay straight and only guide the bell. In the Russian swing, it stops around shoulder height. In the American swing, it goes overhead, with the bottom of the bell above the handle and right over your feet.
- Back down. Let the bell drop and wait until your forearms touch your body. Only then do you hinge again for the next rep.
- Breathe. Breathe out hard at the top. It helps you lock your core in place.
Finished your set? Let the bell swing back calmly one more time, then park it on the floor in front of you. Just dropping it isn't a good idea, not even when you're tired.
Shoulder or back problems? If you're unsure, check with your doctor or physio first. Had a shoulder injury in the past? Then stop the swing just in front of your head instead of overhead. A coach will adapt the exercise for you, but we don't take over the role of your doctor or physio.
Common mistakes and how to fix them
Most mistakes come from the same thing: something other than your hips is doing the work. These are the usual ones.
- Squatting instead of hinging. You sink deep into your knees and push the bell up with your legs. A swing isn't a squat. Your hips go back, your knees only bend a little. Want to learn that feeling? Practise the Romanian deadlift first.
- Lifting with your shoulders. You pull the bell up with your arms. That puts needless stress on your shoulders and lower back. Think of your arms as ropes: they hold on, your hips do the throwing.
- Rounded back at the bottom. Your lower back curls and your tailbone tucks under. Keep your chest up and your back straight. If that doesn't work, tight hamstrings are often the reason. Go a little less deep and work on your mobility.
- Looking down. Where you look matters a lot. Look straight ahead and your shoulders stay open and your chest stays up.
- Not enough power at the top. Your hips only half straighten. Squeeze your glutes and abs fast at the top and breathe out. Try a few jumps straight up between sets: that's exactly the hip snap you're after.
- No space. Make sure there's room in front of and behind you. You don't want a flying kettlebell hitting a mirror or someone's knee.
Variations and progression: how to start
My advice: don't go overhead straight away. Build it up calmly, and the swing becomes an exercise you'll enjoy for years.
- First the hinge. Learn to push your hips back with a straight back. The deadlift and the Romanian deadlift are perfect for this.
- Then the Russian swing. Swing to shoulder height. This is where you learn the timing: hips throw, arms follow.
- Then the American swing. Is your Russian swing going well? Start with a few Russian swings to get going, and only then take it overhead.
- One-arm swing. Same movement, one hand. Your grip and core work a lot harder, because your body wants to twist along with the bell.
Which weight should you pick? These weights show up a lot in CrossFit workouts. See them as a guideline, not a goal.
| Level | Women | Men |
|---|---|---|
| Beginner (often Russian swing) | 8 kg | 12 kg |
| Intermediate | 16 kg | 24 kg |
| Heavy | 24 kg | 32 kg |
A handy rule of thumb: pick a weight you can do big sets with, with two breaks per round at most. Going too light is a mistake too, by the way. Then you start swinging with your arms and the hip snap disappears.
How the swing fits into our classes
The swing is a regular in CrossFit workouts. When it comes up in a WOD (the workout of the day) at our box, you don't have to figure anything out yourself. The workout is ready and a coach keeps an eye on your technique and your weight.
Every workout gets scaled. Never held a kettlebell before? No problem. You start with a light bell and the Russian swing, and only move on when it feels right. Not pointlessly easy, but suitable and safe.
Want to do more with strength? Have a look at strength training in Amsterdam East. Want to just try it first? You can do two weeks of unlimited training. And the schedule shows you when there are classes.
Learn to swing from your hips, with a coach watching
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Frequently asked questions
What is the kettlebell swing good for?
You train your glutes, hamstrings, core and grip, and because it's a fast movement your heart rate goes right up. You also practise getting power from your hips, something you'll use in lots of other exercises.
What's the difference between the Russian and the American swing?
In the Russian swing the bell goes to shoulder height, in the American swing it goes overhead. The American swing asks more work per rep. The Russian swing is a great stepping stone, and a good choice if your shoulders don't like going overhead.
How heavy should my kettlebell be?
Beginners often start around 8 kg (women) or 12 kg (men). Pick a weight that makes you really use your hips while your technique stays good. Not sure? Start lighter.
Can you lose weight with kettlebell swings?
The swing makes your heart work hard, but losing weight depends on much more than one exercise, like what you eat, how you sleep and how often you move. See the swing as a strong exercise in your training, not a weight-loss trick.
Do kettlebell swings work your abs?
Yes, though it's not an ab exercise like a crunch. Your abs and the rest of your core keep your back solid while the bell swings. You'll feel it most at the top, when you squeeze everything tight.