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Exercise · Cardio moves

Kettlebell swings

Exercise A to Z

  • Cardio
  • Strength

Works: Glutes, the backs of your legs, back, grip, heart and lungs.

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How to do it

Line drawing of a kettlebell swing: hips back with the bell swung between the legs, then standing tall with the bell at chest height on straight arms.
  1. Stand with your feet a little wider than your hips, with the kettlebell on the floor just in front of you.
  2. Push your hips back with a flat back, grip the handle with both hands, and hike the bell back between your legs.
  3. Drive your hips forward hard to stand tall, letting the bell float up to chest height. Your hips lift it; your arms only guide it.
  4. Let it swing back between your legs as you push your hips back again, and repeat.

Watch out for

Squatting instead of pushing your hips back, lifting with your arms, rounding your back, and leaning back at the top. If you're new to swings, learn them from a coach first.

Make it easier or harder

  1. 1Hip hinge practice: no weight. Stand a foot-length from a wall, facing away, and push your hips back to touch it.
  2. 2Light kettlebell swings.
  3. 3Kettlebell swings.
  4. 4A heavier kettlebell.

Do the difficulty that suits you.

Exercise from healthshelf.org

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Safety and disclaimer

The workouts, exercise instructions and effort guide on this page are general information for adults. They are not tailored to you, they are not medical or professional advice, and they may not be suitable for you. They do not replace advice from a professional who knows you. Although exercise can be good for your health, all exercise carries some risk of injury.

Get advice from a doctor, physiotherapist or other qualified health professional before you start if:

  • you have a heart or lung condition, high blood pressure, diabetes or any other long-term condition
  • you have ever had chest pain, fainting or dizziness, with or without exercise
  • you have an injury, a joint or back problem, or pain when you move
  • you are pregnant or have had a baby in the last year
  • you have recently had an operation, or been ill
  • you take medicine that affects your heart rate, blood pressure or balance
  • you are new to exercise, or coming back after a long break
  • a doctor or other professional has told you to limit or avoid exercise
  • you have any other concern about your health

Stop straight away if you get chest pain or tightness, feel faint or dizzy, become unusually short of breath, feel your heart racing or beating irregularly, or feel sharp pain. Call 999, or your local emergency number, if you have chest pain or tightness, or if any of these does not settle quickly with rest.

Start at a level that feels comfortable and build up gradually. Clear the space around you, use a floor that is not slippery, and make sure any chair, step, bench or equipment is sturdy and will not move.

You choose whether to do these exercises and how hard to work, and you do them at your own risk. Read our full Medical Disclaimer.