Kettlebell swings are one of the best full-body exercises. Here’s the right way to do them

For more workout routines from Danielle Gray — plus walking podcasts, meal plans and inspiration — download the Start TODAY app! 

Let’s be honest, walking into a gym and seeing those cannonball-shaped weights with handles can be intimidating if you don’t know what to do with them. But here’s the thing: the kettlebell swing might just be the full-body exercise you’ve been looking for. The powerful movement not only helps build strength and improve cardiovascular fitness, but can also be a game-changer for your posture and daily activities. It’s one of my favorites.

Ready to learn? Let’s break it down together.

Kettlebell swing benefits

Think of the kettlebell swing as your workout multitasker. Here are the benefits you’ll get from performing the exercise:

• Full-body power: It’s like doing squats, deadlifts, and cardio all at once. The swing targets your lower body, upper body and core in one fluid movement.
• Calorie burn: A 20-minute kettlebell swing workout can burn up to 400 calories while building muscle and strength (comparable to burpees and jump roping, but without the impact).
• Better posture: The movement pattern helps strengthen your posterior chain — those important muscles along the back of your body that keep you standing tall.
• Everyday strength: The hip-hinge movement at the bottom of the swing translates directly to daily activities like picking up groceries, lifting kids or grabbing something off the floor.
• Space saver: No room for a home gym? No problem. One medium kettlebell is all you need for a complete killer workout and you can take it anywhere.

Kettlebell swings: muscles worked

The kettlebell swing really is a full-body strength and cardio exercise. The move works the glutes, hamstrings, core, back and shoulders in one movement.

Master these moves before trying kettlebell swings

Before you grab that heavy kettlebell, let’s make sure you’ve got the foundations down. Think of these as your pre-swing prerequisites:

Hip hinge

• Stand with feet hip-width apart.
• Push your hips back like you’re closing a door with your butt.
• Stand back up and squeeze your cheeks as hard as possible.

Be sure to keep your back flat and chest proud and open. Practice until this feels natural (which might take longer than you think!).

Bodyweight good mornings

• Stand tall with hands behind your head.
• Perform a hip hinge keeping your back straight.
• Push your hips back until you feel a stretch in the hamstrings.
• Grip the floor with your toes simultaneously.
• Return to the starting position.

Wall or floor plank hold

• Hold a straight plank on your feet and hands (either on the floor or elevated on a wall) for 30 seconds.
• Keep your core tight and body in a straight line.

For an added challenge, have someone press on your low back to test your core engagement. If this is easy without changing shape, you’re ready for swings!

Negative shoulder shrugs

• Engage your lats under your armpits to pull your shoulders down away from your ears.
• To help you feel the exaggerated movement, you can first shrug up to your ears and then down.

Kettlebell swing warmup

Get your body ready for dynamic movement with these moves:

1. 2 World’s Greatest Stretches to each side
2. 10 hip hinges
3. 10 bodyweight squats
4. 10 arm circles forward and backward
5. 10 good mornings
6. 30-second wall or floor plank hold
7. 20 negative shoulder shrugs

How to a kettlebell swing

Setup

• Stand with feet slightly wider than hip-width apart.
• Place kettlebell about 6 inches in front of you.
• Hinge at the hips to grip the kettlebell with both hands, making sure your elbow pits are facing forward.
• Keep your back flat and shoulders down.

Movement

The hike

Hike the kettlebell back between your legs like a football center. Keep your back flat, shoulders down and chest up.

• Pro tip: Elevate the kettlebell on the ground if your hamstrings don’t allow for proper form (back flat, soft knee bend, shoulders down).
• Pro tip: If your legs were to make the letter ‘A’ with the horizontal line being from knee to knee, you’d want the bell to only pass through the hole of the A, not drop below the horizontal line.

The drive

Explosively drive your hips forward. Let your hips power the kettlebell up, not your arms. The kettlebell should rise to about chest height.

The top

Once the kettlebell reaches parallel to the floor, it should feel weightless for a moment. Then use your lats to drive the bell back through your legs. Keep your core tight, shoulders down and glutes engaged.

The return

Fight gravity and do not let the kettlebell fall directly down, it should go behind your hips through your legs in the hole of the A. As it returns to the hike position, hinge at your hips. Be ready to hike it back up for the next rep if connecting reps.

Common mistakes (and how to fix them)

Squatting instead of hinging

What it looks like: Bending your knees too much, looking like a squat.

The fix: Practice hip hinges without weight until you feel the difference; film yourself if needed.

Using your arms to lift

What it looks like: Actively lifting the kettlebell with your shoulders.

The fix: Think of your arms as ropes rising from the momentum of the hips — they’re just along for the ride.

Letting your back round without proper setup and return

What it looks like: Hunched position, especially at the bottom of the exercise.

The fix: Keep your chest proud and core engaged throughout the entire movement.

Beginner kettlebell swing modifications

If you're new to kettlebells, begin with a lighter weight. For most people I suggest 8-12 kg (or 17-26 pounds). Make sure to master proper hinging form by practicing deadlifts first. Once you're ready to give the move a try, use a reset between each swing by coming back to the setup position between each rep. Be sure to focus on form over speed or reps.

Beginner kettlebell swing workout 

Perform 3 sets of 10 swings with a reset between each rep. Rest 1 minute between sets. Focus on perfect form with no pain in the low back or shoulders. Gradually increase reps and decrease rest for more of a cardio workout. When you're confident, begin connecting the swings for a more fluid motion.

Remember: Quality over quantity every time. Train with intention. It’s better to do 10 perfect swings than 50 sloppy, dangerous ones. Listen to your body, progress at your own pace and most importantly — enjoy the journey to mastering this fantastic exercise!