Kettlebell Swing for Beginners: A Safe 4-Step Guide

The kettlebell swing looks simple. Then you try it and it turns into a wobbly arm-raise that leaves your lower back grumbling. That is the most common story I hear from parents who have tried swings from a video. Done well, though, the swing is one of the best value exercises there is: strength and cardio in one, in a few minutes, with one bit of kit. This guide to the kettlebell swing for beginners breaks it into small steps so you build it safely, even if you train in the living room after the kids are asleep.

Is the swing right for you yet?

Honest answer: the swing is not the first kettlebell move I teach. It is fast, it is powerful and it relies on one skill, the hip hinge, that most beginners have not learned yet. So we build up to it.

If you have current back pain, a recent injury, are pregnant, have recently had a baby or have pelvic floor symptoms such as leaking, check with your GP or a physio before you start swinging. The NHS advises speaking to your GP before starting exercise if you have a medical condition or have not been active for a while (see the NHS physical activity guidelines). And at any stage: if it hurts, stop.

Kettlebell swing for beginners: the 4-step progression

Spend at least a session or two on each step. Move on when it feels smooth and you can feel it in your bottom and hamstrings, not your lower back.

Step 1: Learn the hip hinge (no weight)

Stand with feet hip to shoulder width. Hold a broom handle along your back so it touches your head, upper back and tailbone. Soften your knees, then push your hips back as if closing a car door with your bottom. Your chest tips forward but the broom stays touching all three points. Stand back up by squeezing your glutes.

Try: 3 sets of 10. This is the whole foundation of the swing.

Step 2: Kettlebell deadlift

Place a light kettlebell between your feet. Hinge back, grip the handle, pull your shoulders down away from your ears and stand up tall by driving your hips forward. Lower it the same way. My guide to the kettlebell deadlift for beginners covers this in full.

Try: 3 sets of 8 to 10.

Step 3: The hike pass

Set the bell about a foot in front of you. Hinge, grab it, and “hike” it back between your legs like an American football snap, high up between your thighs. Then put it back down in front. One rep at a time. This teaches the backswing, which is where most people go wrong.

Try: 3 sets of 5.

Step 4: The two-handed swing

Hike the bell back, then snap your hips forward and squeeze your glutes hard. The bell floats up to about chest height because of your hips, not your arms. Let it fall back, and as your forearms reach your thighs, hinge again and let it swing between your legs. Breathe out sharply at the top.

Try: 5 to 8 sets of 5 to 10 swings, parking the bell safely between sets.

Form cues that make the difference

• Hinge, do not squat. Hips go back, knees bend only a little. If the bell is near your knees at the bottom, you are squatting.
• Arms are ropes. They connect you to the bell. The power comes from your hips.
• Stand tall at the top. Like a plank standing up: glutes tight, stomach tight, knees straight. Do not lean back.
• Chest height is plenty. You do not need to swing overhead.
• Keep it high between the legs. The bell should pass close to the top of your thighs, not down near your ankles.
• Park it safely. To finish, let the bell swing back once more, then put it down in front of you with a flat back. Never just drop it.

Which weight to use

For the swing, many women start with 8kg and many men with 12 to 16kg, but go by feel. Too light and you end up lifting with your arms. Too heavy and your back takes over. If you are unsure, read my post on what weight kettlebell to start with.

A beginner swing session (15 minutes)

1. Warm up: 2 minutes marching, 10 hip hinges with a broom, 10 glute bridges.
2. Kettlebell deadlift: 2 sets of 8.
3. Hike pass: 2 sets of 5.
4. Swings: every minute, on the minute, for 8 minutes, do 8 swings. Rest for the remainder of each minute.
5. Cool down: hamstring stretch, child’s pose and a few slow breaths.

Do this twice a week. Once 8 swings a minute feels easy, go to 10, then 12, before going up in weight. When you are ready to put the swing into a full session, try my 20-minute kettlebell workout.

Learning swings in a class

The swing is the move I most want people to learn with a coach watching. In a small group of 10 or fewer, I can see the first few reps and fix the one thing that matters most, usually squatting instead of hinging or lifting with the arms. Hip hinge work like this suits my SYP Recharge energy and focus class, and every exercise in class comes with an easier option, such as deadlifts or hike passes for anyone still building up to swings.

FAQs

Are kettlebell swings bad for your back?

Not when they are done with a good hip hinge and a sensible weight. Most back niggles come from squatting the swing, rounding the back or lifting with the arms. If you have existing back pain, see a GP or physio first.

How many kettlebell swings should a beginner do?

Start with around 40 to 60 total swings in a session, split into small sets of 5 to 10 with rest in between. Quality first. Build up gradually over several weeks.

What muscles do kettlebell swings work?

Mainly your glutes and hamstrings, with your core, upper back and grip working hard to control the bell. Your heart rate goes up too, so it trains fitness as well as strength.

Should kettlebell swings go overhead?

For beginners, no. A swing to chest height (often called the Russian swing) is safer for your shoulders and back and gives you most of the benefit.

Book your first class

Want to learn the swing properly, with someone checking your form? SYP Bootcamp runs 45-minute small-group classes in Archway N19 for busy mums and dads, max 10 people, £15 a class. Book your £15 class here or call or WhatsApp me on 07301 512215. If a past back problem makes you nervous about kettlebells, read about injury-safe personal training at SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.