MovementsConditioning
Kettlebell Swing
Also known as: American Kettlebell Swing · Russian Kettlebell Swing · Dumbbell Swing · DB Swing · Backpack Swing
A powerful hip-hinge movement that propels a kettlebell forward and up using a snap of the hips. The American version drives the bell all the way overhead, while the Russian version stops at eye level.
Kettlebell SwingConditioning
The standard
The rep is powered by a full hip and knee extension; the American swing finishes with the bell directly overhead and arms locked out, while the Russian swing finishes with the bell at roughly eye level.
How to do it
- 01Stand with feet about shoulder-width apart and the kettlebell on the floor in front of you.
- 02Hinge at the hips, keep a flat back, and hike the bell back between the legs.
- 03Snap the hips forward explosively, squeezing the glutes to drive the bell upward.
- 04Let the hip drive float the bell up; guide it rather than lifting with the arms.
- 05For the American swing, finish with the bell directly overhead and arms locked out; for the Russian swing, stop at eye level.
- 06Let the bell fall, absorb it by hinging the hips back, and load the next rep.
Common faults
- · Squatting the bell up with the legs instead of hinging and snapping the hips.
- · Muscling the bell up with the arms rather than driving from the hips.
- · Rounding or overextending the lower back at the bottom or top.
- · On the American swing, failing to lock the arms out fully overhead.
Scaling & progressions
- · Learn the hip hinge and deadlift pattern before adding the swing.
- · Use a lighter kettlebell to groove the movement safely.
- · Perform Russian swings to eye level before progressing to overhead American swings.
- · Reduce reps and rest as needed to keep the hinge crisp and the back safe.
Coaching tips
- · The power comes from a violent hip snap, not from the shoulders or arms.
- · Keep the arms relaxed like ropes; they only guide the bell that the hips launch.