Kettlebell Swing
Also known as: KB Swing, Russian Swing, Two-Handed Kettlebell Swing
How to do the Kettlebell Swing
Setup: Stand with feet shoulder-width apart, kettlebell on the floor in front of you, hinge at hips with a flat back, grip the kettlebell with both hands.
Movement: Swing the kettlebell back between your legs, then explosively drive hips forward to swing the kettlebell up to chest or eye level. Control the descent and repeat.
Standards:
- Hips drive the movement, not arms
- Kettlebell reaches target height consistently
- Back remains neutral, core engaged
Focus Points: Engage glutes and hamstrings, maintain strong hip hinge, control swing, avoid rounding the back.
Workouts with Kettlebell Swing
For Time
Dirty ThirtyFor timeBox Jump · Jumping Pull-Up · Kettlebell Swing · Walking Lunge · Knees-to-Elbows · Push Press · Back Extension · Wall-Ball · Burpee · Double-UnderFor Time
Eva5 rounds for timeRun · Kettlebell Swing · Kipping Pull-UpFor Time
Filthy FiftyFor timeBox Jump · Jumping Pull-Up · Kettlebell Swing · Walking Lunge · Knees-to-Elbows · Push Press · Back Extension · Wall-Ball · Burpee · Double-UnderFor Time
Helen3 rounds for timeRun · Kettlebell Swing · Kipping Pull-UpFor Time
Lumberjack 20For timeDeadlift · Run · Kettlebell Swing · Run · Overhead Squat · Run · Burpee · Run · Chest-to-Bar Pull-Up · Run · Box Jump · Run · Dumbbell Squat Clean · RunAMRAP
NateAs many rounds as possible in 20 minutesKipping Muscle-Up · Kipping Handstand Push-Up Variations · Kettlebell SwingFor Time
The Seven7 rounds for timeStrict Handstand Push-Up · Thruster · Knees-to-Elbows · Deadlift · Burpee · Kettlebell Swing · Kipping Pull-UpSimilar exercises
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