Training guide
A kettlebell swing is a fast hip hinge: you push your hips back to hike the bell between your thighs, then snap them forward so the bell floats up to about chest height. Your arms only steer it. Done that way, the swing works your glutes, hamstrings and back hard and builds power, in a few minutes with one bell.
The research is small and mostly short: lab studies of a few dozen people and trials lasting 6 to 12 weeks. It shows that the swing works the hips hard, loads the lower back moderately, and built strength and jump height about as well as jump training. It doesn't show that the overhead American swing is better, or that either swing is safer for your shoulders.
This guide takes you from your first hip hinge to crisp swings, with a 3D demo of every step: the set-up, the hike, the snap, the float and the park; how to breathe; Russian or American swings; choosing a bell; what the studies say about your back; and how often to swing.
Push your hips back to hike the bell between your thighs, then snap them forward so it floats up to about chest height. Your arms only guide it. In 14 people, a hinge-style swing worked the hamstrings harder than a squat-style swing.
The American Council on Exercise (ACE) teaches a bodyweight hip hinge, then a kettlebell deadlift, then the swing, and moves people on after about 12 to 15 good loaded hinges. Our kettlebell plan does the same, with deadlifts in place of swings until the hinge is solid.
Coaching bodies teach the chest-height (Russian, or hardstyle) swing as the standard; CrossFit's American swing carries on overhead. The overhead swing is a longer, harder rep for the hips, and its researchers suggest adding bell weight before going overhead. We found no study of shoulder load or injury in the American swing.
A 16 kg swing put a moderate load on the lower back in a lab study of 7 men, and a few people find swings irritate their back. In a workplace trial, 8 weeks of kettlebell training eased low back pain compared with no training. If your lower back, not your hips, is doing the work, go back to deadlifts for a week.
Use a bell you can deadlift easily for 10 reps and swing crisply for 10, as our kettlebell plan says. Trials used 12 to 20 kg in younger adults. StrongFirst's starter sets begin at 8 kg for women and 16 kg for men, but no trial has compared starting weights.
Six weeks of twice-weekly swing intervals raised leg strength and jump height, and 12 weeks of swing training raised deadlift strength by about 12%. Keep your expectations in proportion: a review of 99 kettlebell publications found mostly small, low-quality studies with small effects.
A swing is a hip hinge done fast. Your hips move back and forward like a hinge, your knees bend only a little and your shins stay nearly vertical. The bell swings back between your thighs, then floats out in front of you, driven by your hips, while your arms stay straight and loose, like ropes, as our move page puts it.
The Russian swing, also called the hardstyle swing, stops with the bell at about chest height. The American swing, CrossFit's standard, carries on until the bell is straight overhead. This guide teaches the Russian swing first, then explains when the overhead swing makes sense.
Unlike a deadlift, the bell never stops: your hips throw it on the way up and absorb it on the way down. That makes the swing a power exercise, trained fast and crisp rather than slow and grinding.
Built on ACE's two-handed swing article, Hartle's swing instructions for Human Kinetics and our kettlebell swing move page. The breathing timing is our editorial choice: coaches differ, as the next section explains.
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The movement on the figure: Kettlebell swing
Stand with your feet shoulder-width apart, or a little wider, toes turned out slightly. ACE starts with the bell between your feet; Hartle sets it about 30 cm in front, so you can tilt it back towards you for the first hike. Grip hard, palms down: Hartle's cue is to "try to break the handle", which tightens your upper back.
Aim the bell at the small triangle just above your knees, keeping the same hinge as you hike. A low hike, at or below the knees, drags you forward and makes your back work harder (our view).
In 19 people new to swings, the hips stopped 8 to 10 degrees short of straight at the top, even with coaching. Stand up fully, tensing your body "just like a plank", as a StrongFirst article puts it, and hold that standing plank until the bell starts to fall.
Chest to shoulder height is the target in ACE's article; Hartle's swing reaches about chest level, and one study cued eye level. Higher isn't better in a Russian swing: lifting the bell with your arms turns it into a front raise.
A StrongFirst article times the breath with the hip snap, a sharp breath with the whole body tense at the top. ACE's article teaches the opposite timing: breathe in as the bell rises and out as it comes back down. We found no study comparing them.
Our editorial suggestion: breathe in as you hike the bell back and out sharply as your hips snap through. It matches the usual advice to breathe out on the effort, and it stops you holding your breath through a set.
Look at the floor a couple of metres ahead at the bottom and straight ahead at the top, with your neck in line with your trunk. Don't crane up to watch the bell (our suggestion).
If your grip slips or your form goes, don't fight the bell: let it swing through, guide it back and park it on the floor between your feet, and keep the space in front of you clear, as our move page advises.
"Hike it like a football"; "hips, not arms"; "stand up like a plank"; "get out of the bell's way" as it falls; and "finish the hips". These are coaching cues, not tested in trials.
In a hinge-style swing your hips go back, your knees bend a little and your shins stay nearly vertical, with your hips above your knees and below your shoulders. In a squat-style swing your knees travel forward, your hips drop and the bell travels lower. A review of kettlebell research links the squat-style pattern with the American swing.
In 14 people, a hinge-style swing drew more hamstring activity than a squat-style swing or the kettlebell-sport style (a "double knee extension" swing). The differences were a few per cent of maximum, so the hinge nudges the work towards the back of your thighs rather than making it a different exercise.
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ACE lists it first among common mistakes. Fix it with hinge practice and kettlebell deadlifts, and the cue "hips back, shins nearly vertical".
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Stand a foot in front of a wall with your hands at your hip creases, and push your hips back to tap the wall, back long and knees soft. Then deadlift a kettlebell from between your feet, setting it down and resetting each rep. ACE moves people on to swings after about 12 to 15 good loaded hinges; some people get there in a few reps, others take a few sessions.
Some coaches teach the swing in the first session with a light bell. ACE, our kettlebell plan and our deadlift guide put the hinge and the kettlebell deadlift first. Both can work; we suggest the hinge first, because squatting the swing is the commonest learner mistake.
The Russian swing stops at about chest height with the bell in front of you. The American swing carries on until the bell is directly overhead. CrossFit chose it for more range and more work per rep, and allows a lower finish when "flexibility does not allow it"; its case rests on its own timing and heart-rate tests, not trials.
In 15 experienced women swinging the same bell, the overhead swing produced 42% more peak hip power, 22% more hip work and 10% more peak hip speed than a chest-height swing. In 15 experienced men and women, peak hip loads and joint angles were similar, but each overhead rep took 34% longer. That's one study of each, both in experienced swingers.
Near the top of an American swing, the abdominal muscles worked at 56 to 101% of their maximum in 15 trained men, against the 12 to 19% the same researchers measured in an earlier study of the Russian swing. The comparison crosses two studies, so treat it as a rough guide.
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We found no study of shoulder load or injury in the American swing, so claims that it's riskier for shoulders, or that it's safe for them, go beyond the evidence. What is clear is that it needs full overhead reach. If you can't get both arms straight overhead without arching your back, or it hurts, stay at chest height.
The overhead swing's researchers suggest adding bell weight to the chest-height swing before moving overhead, and our overhead swing move page asks for a steady two-handed swing to chest height first. With a sore shoulder, keep to chest height or lower.
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CrossFit prefers the overhead swing; ACE and the hardstyle coaches teach the chest-height swing. The evidence can say the overhead swing is a longer, harder rep for the hips. It can't say which is safer for your shoulders or your back.
With a 16 kg bell, the glutes worked at about 80% of their maximum and the lower back muscles at about 50% in 7 men. In 19 people new to swings, two-handed and one-handed swings drew high activity from the glutes (about 75% of maximum), the gluteus medius at the side of the hip (about 55%) and the hamstrings (about 79%), and the hamstrings switched on before the glutes. In 16 female athletes, the swing worked the inner hamstring harder than the outer one.
In 16 men, the swing's power output beat the back squat's and came close to the jump squat's, and a 32 kg bell gave the biggest push into the floor. In 30 adults, heavier bells raised the load at the lower back, hip and ankle more than at the knee.
In 21 men, 6 weeks of twice-weekly swing intervals (12 rounds of 30 seconds on and 30 seconds off, with 12 or 16 kg) raised half-squat strength and jump height as much as jump-squat training; across both groups, strength rose by 9.8% and jump height by 19.8%. In other small trials, a fixed 20 kg bell did as well as stepping up 4 kg every 2 weeks over 6 weeks, and 12 weeks of swings raised deadlift strength by about 12% in men and women.
Over 6 weeks, weightlifting built more back-squat strength than kettlebell training, with similar gains in jump height. In another trial, 10 weeks of kettlebell classes improved bench-press strength but not jump height. Kettlebells are a good tool, not a better one.
In 40 adults from jobs where aches are common (85% of them women, with mild pain on average), 8 weeks of kettlebell training three times a week cut neck and shoulder pain by 2.1 points and low back pain by 1.4 points on a 0 to 10 scale, compared with no training. Back strength rose, but aerobic fitness didn't change. It's one small trial.
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Twelve minutes of continuous swings with 16 kg averaged 87% of maximum heart rate but only 65% of maximum oxygen uptake, and the workplace trial found no change in aerobic fitness. Swings feel like cardio; keep your walks, runs or rides too.
In 12 young adults learning from a video over a week, swings became more consistent and the hips increasingly led the shoulders. It's a small study, but it fits what coaches report: the basic pattern comes within a few sessions.
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In adults aged 59 to 79, 12 weeks of supervised hardstyle kettlebell classes improved grip strength, walking distance and deadlift strength. There were four minor problems, including two strained rib muscles, one of which started during swings.
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A 2019 review of 99 kettlebell publications found mostly small, low-quality studies with trivial to small effects. Its three injury case reports each seemed to involve a training-load error.
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Most swing studies tested young, healthy adults, often men, for a single session or 6 to 12 weeks. No trial has compared starting bell weights, tested swinging every day, or compared injuries between the two swing styles.
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Our kettlebell plan's test: a bell you can deadlift for 10 easy reps with a flat back and swing for 10 crisp reps, your hips floating it to chest height. If the hike drags you forward or your back rounds, it's too heavy for now. A bell that's too light can be unhelpful too: it's easy to lift with your arms, so your hips never learn to throw it (our view).
Young men swung 12 kg (under 70 kg body weight) or 16 kg; experienced adults used 12 to 20 kg; and older adults practised at home with 8 kg. These are anchors, not targets.
StrongFirst's starter sets are 8, 12 and 16 kg for an average-strength woman and 16 and 24 kg for an average-strength man. That's buying guidance: no trial has compared starting weights, so our plan chooses by test rather than by sex.
Add reps and rounds first, then the next bell. Kettlebells usually jump 4 kg at a time, which can be 25 to 50% for a beginner. In a 6-week trial, a fixed 20 kg bell and a bell stepped up 4 kg every 2 weeks built similar strength, and in another trial adding reps and adding load both worked.
Most people need a swing bell and a lighter bell for presses and get-ups, usually one or two sizes lighter, as our kettlebell plan explains.
In 7 men swinging 16 kg, compression on the lower spine was about 3,200 newtons, a moderate load, while the glutes worked at about 80% of their maximum. The swing also produced a backward shearing force between the two lowest lumbar vertebrae, the opposite of a traditional lift. The authors noted that a few people find swings irritate their back.
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In the workplace trial, low back pain fell by 1.4 points out of 10 more than with no training, and back strength rose. The people in it had mild pain and did a mix of kettlebell exercises, so it doesn't show what swings alone do for severe or recent back pain.
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In healthy adults, a short bout of swings briefly raised the pressure needed to cause pain around the lower back and hip, and an interval swing session didn't fatigue the back muscles. These were healthy people tested over minutes, so they say little about back pain.
A lower back that pumps up or aches during swings is the sign our kettlebell plan uses: your hips aren't doing the work. Go back to kettlebell deadlifts for a week, film a set from the side, and look for the usual causes: squatting the swing, lifting with your arms, leaning back at the top, or rounding as you hinge.
Start with light kettlebell deadlifts, as in our back pain plans, and add swings once deadlifts are comfortable (our suggestion). Build up gradually: in the older-adult trial, one woman's long-standing back pain flared after a session with many deadlifts.
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Doses come from the move pages and our plans unless a study is named; the move-on points are our editorial suggestions.
2 or 3 sets of 8, tapping your hips back to a wall, as in our deadlift technique workout, plus a few glute bridges, which ACE suggests while you learn the hinge. Move on when 10 to 15 hinges in a row look the same, with your back steady.
3 sets of 5 to 10 with your swing bell between your feet, setting it down each rep, as in our deadlift technique and swing workouts. Move on after about 12 to 15 good loaded hinges, as ACE suggests, or 10 easy reps with a flat back, our plan's test.
6 to 8 sets of 5 to 8 to chest height, about one set a minute, starting each set with a hike from the floor and ending with a park. Move on when 10 swings a set stay crisp with your hips doing the work. This is our editorial starting point, and the follow-along session below uses it.
30 seconds on and 30 seconds off: start with 6 rounds and add 1 or 2 a week up to 12, as in a 6-week trial and our swing interval workout. At 12 crisp rounds, move up a bell.
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The one-arm swing comes next (we don't have a demo of it yet). It shifts work to the opposite side of your back, and raised some shoulder muscle activity in 20 men. Then the clean, the double clean and the snatch, each with its own move page; the snatch's page asks you to master the swing and the clean first. The overhead swing fits here too, if your shoulders allow it.
Start and end every rep on the floor, for 3 to 5 powerful reps a set. Hartle uses it to improve the hike back between the legs. We don't have a demo of it yet.
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Novices learning from a video improved their swing pattern within a week, and strength and jump gains showed in trials of 6 to 12 weeks. Our estimate, not a trial result: most people who can hinge learn a crisp two-handed swing in one to three sessions, after 1 to 2 weeks of kettlebell deadlifts if the hinge is new.
The trials trained two or three times a week. No trial has tested daily swings, so our kettlebell plan keeps hard swing sessions to two or three a week with a day between; a few easy practice sets on other days are reasonable.
5 sets of 10, as in our kettlebell workout, or 5 to 10 sets of 10 to 15 (the move page's dose). For power, ACE suggests a heavier bell and 8 reps or fewer a set. A 2026 overview of 137 reviews found that fast, deliberate lifting with moderate loads (power training) also improved everyday physical function.
30 seconds on and 30 seconds off, building from 6 rounds to the 12 that a 6-week trial used; ACE suggests the same timing. Judge your effort by crisp reps rather than heart rate, which runs well ahead of how hard your body is working aerobically.
Swings are a power move, so stop each set or round while every rep is still fast and crisp, well before you tire, as our plans advise. Tired swings turn into squats and arm lifts.
Hip-hinge practice, a few glute bridges and a set of kettlebell deadlifts with your swing bell, as in our swing workouts.
The NHS recommends strengthening activities that work all the major muscles on at least 2 days a week. Swings cover your hips and back; add a squat or lunge, a press and a pull, as our kettlebell workouts do.
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Knees forward and hips dropping take work away from the hamstrings. Go back to hinge practice and kettlebell deadlifts, and think "hips back, shins nearly vertical".
Raising the bell like a front raise turns the swing into a shoulder exercise and limits the power. Think "hips throw, arms steer"; a slightly heavier bell can stop you muscling it up (our view).
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Novices stopped 8 to 10 degrees short of a straight hip. Stand up fully, glutes tight, like a plank.
Over-arching at the top adds load to your lower back for no gain. Finish tall and stacked, with your ribs down.
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A bell that passes at or below your knees drags you forward. Hike it high, into the triangle just above your knees.
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If you bend over to meet the bell, your back catches it instead of your hips. Stay tall until your forearms reach your hips, then hinge: "get out of the bell's way".
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Your hips aren't doing the work. Go back to kettlebell deadlifts for a week and film a set from the side.
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Arching your back to get the bell up loads your spine. Stay with the chest-height swing and add bell weight first.
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Reps slow down and the hinge turns into a squat. End each set while every rep is crisp, and rest until the next set can be as crisp.
There's no need at swing weights, and a held breath drives your blood pressure up. Breathe out sharply on each hip snap.
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A loose bell is a hazard in a shared space. Park it: one more backswing, then set it down under control.
Start with light kettlebell deadlifts, as in our back pain plans, and add swings once they're comfortable. Kettlebell training eased back pain in a workplace trial, but a few people find swings irritate their back. Keep pain to about 5 out of 10 or less, settling within an hour or so, as our back pain guide advises.
While symptoms are irritable, leave out fast loaded bending such as swings, and rebuild with deadlifts first (our suggestion). Pain that spreads down a leg is a reason to stop and see our sciatica guide.
Keep to the chest-height swing, or lower, and leave out the overhead swing, as its move page says, until reaching overhead is comfortable.
Use a lighter bell, keep your wrists straight and try chalk for grip (our suggestion). Our wrist pain guide has more.
Swings load the hamstrings hard. Wait for the later stages of our hamstring strain and high hamstring tendinopathy plans before swinging (our suggestion).
Swings drive your heart rate up fast. If your blood pressure is controlled, keep intervals moderate and breathe out on every snap, as our high blood pressure guide advises. With heart disease, or chest pain when you exert yourself, get advice first.
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Swings only with no spinal fractures and confident technique, as our bone-strengthening workout says, and avoid deep or repeated rounding under load, as our osteoporosis guide explains.
If you already swing, you can usually carry on with a lighter bell, breathing out on the effort, but pregnancy isn't the time to learn (our suggestion, in line with our pregnancy guide). After a caesarean, wait about 6 weeks before lifting more than your baby. Leaking or heaviness when you swing is a reason to see a pelvic health physiotherapist.
Learn with a coach if you can: supervised classes were well tolerated in adults aged 59 to 79, with two strained rib muscles among four minor problems.
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Work up in order, moving on at the targets in the progression above; the overhead swing is shown with a dumbbell and comes after a steady swing to chest height.
3D demoHip-hinge practiceBeginner · No equipment
3D demoGlute bridgeBeginner · No equipment
3D demoKettlebell deadliftBeginner · A kettlebell
3D demoKettlebell swingIntermediate · A kettlebell
3D demoKettlebell cleanIntermediate · A kettlebell
3D demoDouble kettlebell cleanAdvanced · A kettlebell
3D demoKettlebell snatchAdvanced · A kettlebell
3D demoOverhead dumbbell swingIntermediate · A dumbbell + A kettlebellAdd one or two alongside your swings to build your hamstrings, grip and trunk; each move's page has its steps and a dose.
3D demoDumbbell Romanian deadliftIntermediate · A dumbbell
3D demoSingle-leg Romanian deadliftAdvanced · A dumbbell
3D demoSingle-leg kettlebell deadliftIntermediate · A kettlebell
3D demoKettlebell dead cleanIntermediate · A kettlebell
3D demoSuitcase carryIntermediate · A dumbbell + A kettlebell
3D demoFarmer's carryBeginner · A dumbbell + A kettlebell
3D demoKettlebell HaloBeginner · A kettlebellOur kettlebell plan for beginners has two strength sessions and a swing-interval day each week, with kettlebell deadlifts in place of swings until your hinge is solid.
Learn the kettlebell swing teaches the swing itself, in short sets with a park after each; move on to the swing intervals when 8 rounds of 8 crisp swings feel easy. The bone-strengthening workout includes swings only for people with no fractures and confident technique.
A 25-minute practice session for your first kettlebell swings: hip hinge drills, kettlebell deadlifts, then short sets of swings with a park after each.
25 minBeginner8 movesA wall, A kettlebellA 20-minute kettlebell swing workout: 30 seconds of swings, 30 seconds of rest, building to the 12 rounds a training trial used, then carries.
20 minIntermediate7 movesA kettlebell, A dumbbellA 30-minute full-body kettlebell workout: deadlifts, swings, cleans, presses, rows, halos and carries.
30 minIntermediate9 movesA kettlebell, A dumbbellA 30-minute session from the hip hinge to your first deadlift: hinge practice, kettlebell deadlifts, slow Romanian deadlifts, a light bar and a carry.
30 minBeginner9 movesA kettlebell, A dumbbellA 45-minute golf gym session: jumps, a medicine-ball throw and kettlebell swings for power, then squats, hinges, rows, push-ups, fast rotation and carries.
45 minIntermediate14 movesMedicine ball, A kettlebellImpact, strength and balance for stronger bones, following UK osteoporosis consensus advice, with options for every level.
40 minBeginner14 movesA kettlebell, Other / check instructionsFor chest pain or pressure, unusual breathlessness, dizziness or fainting, or a racing or irregular heartbeat during exercise, as our plans advise.
The NHS says to call 999 if back pain comes with pain, tingling, weakness or numbness in both legs; loss of feeling around your genitals or anus; difficulty peeing, or peeing or pooing yourself; changes in how your penis or vagina feels during sex, or problems getting an erection or orgasming; or chest pain, or if it started after a serious accident.
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If back pain comes with feeling hot, cold, shivery or generally unwell, or it's severe pain that started suddenly or is getting worse quickly. In the US, contact your doctor or urgent care.
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If back pain hasn't improved after a few weeks at home, stops you doing daily activities, is worse at night or when you sneeze, cough or poo, comes from between your shoulder blades, or comes with weight loss you can't explain or a lump in your back.
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If a joint pain is sharp, gets worse during a set or lingers into the next day, swap to an easier option, and see a clinician if it persists. Our back pain guides allow pain up to about 5 out of 10 during exercise if it settles within an hour or so.
It's a hinge: hips back, knees only slightly bent. A hinge-style swing worked the hamstrings harder than a squat-style swing, and coaching bodies teach the hinge.
A 16 kg swing loads the lower back moderately, and kettlebell training eased back pain in a workplace trial. A few people do find swings irritate their back: learn the hinge first, and stop if your back, not your hips, is doing the work.
The overhead swing asked more of the hips in experienced women and took longer per rep, but it needs full overhead reach, and its researchers suggest adding weight before going overhead. Neither style has been shown to be safer.
Your arms steer; your glutes, hamstrings and back muscles do the work. Lifting the bell with your arms is a common mistake, not the technique.
Heart rate runs well ahead of oxygen use in swings, and 8 weeks of kettlebell training didn't change aerobic fitness in one trial. Keep your walks.
Trials got results with 12 to 20 kg, and a fixed 20 kg bell did as well as stepping up 4 kg every 2 weeks over 6 weeks. Crisp reps with the right bell matter more than the number on it.
Weightlifting built more squat strength in one trial, and a review of 99 kettlebell publications found small effects from mostly low-quality studies. Kettlebells are a good tool, not a better one.
Push your hips back to hike the bell between your thighs, then snap your hips forward so it floats up to about chest height, your arms only steering it. Let it fall, stay tall until your forearms meet your hips, then hinge again. Learn the hip hinge and the kettlebell deadlift first, and park the bell on the floor after every set.
A hinge: your hips go back and your knees bend only a little, with your shins nearly vertical. In one study, the hinge-style swing worked the hamstrings harder than a squat-style swing. If your knees travel forward and your hips drop, you're squatting it.
In a Russian swing, to about chest or shoulder height, floated there by your hips rather than lifted by your arms. The American swing, CrossFit's version, goes overhead. Learn the chest-height swing first.
Neither has been shown to be better or safer. The overhead swing asked more of the hips in experienced women and takes longer per rep, but it needs full, pain-free overhead reach, and its researchers suggest adding bell weight before going overhead. We found no study of shoulder load or injury in the American swing.
Choose by test: a bell you can deadlift easily for 10 reps and swing crisply for 10, with your hips floating it to chest height. Trials used 12 or 16 kg in young men and 12 to 20 kg in experienced adults. StrongFirst's starter sets begin at 8 kg for women and 16 kg for men, but no trial has compared starting weights.
Usually not. Swings load the lower back moderately while the hips do most of the work, and kettlebell training eased back pain in a workplace trial, but a few people find swings irritate their back. If your lower back, not your hips, is working, go back to kettlebell deadlifts for a week.
Usually because your hips aren't doing the work: you're squatting the swing, lifting with your arms, leaning back at the top or rounding as you hinge. Go lighter, film a set from the side and practise the kettlebell deadlift. Back pain with numbness or weakness in both legs, or changes in your bladder or bowels, needs urgent care.
While you're learning, 6 to 8 sets of 5 to 8. After that, 5 sets of 10 in a strength session, or 30 seconds on and 30 seconds off for 6 rounds, building to 12, as in a 6-week trial. End each set while every swing is still crisp.
No trial has tested daily swings; the trials used two or three sessions a week. Keep hard swing sessions to two or three a week, with a day between. A few easy practice sets on other days are reasonable.
Partly. Swings push your heart rate up faster than your oxygen use: 12 minutes of swings averaged 87% of maximum heart rate but 65% of maximum oxygen uptake, and kettlebell training didn't change aerobic fitness in one trial. Keep your walks, runs or rides too.
Coaches differ: a StrongFirst article times the breath with the hip snap, while ACE's article breathes in as the bell rises and out as it falls, and we found no study comparing them. We suggest breathing in as you hike the bell back and out sharply as your hips snap through. Either way, don't hold your breath through the set.
Yes: hold one dumbbell vertically by one end with both hands and swing it the same way (our suggestion). Keep it to chest height while you learn. Our overhead swing demo uses a dumbbell.
Exercise education, not a personal prescription, and clinical review of these guides is pending. Check with a GP before starting hard training if you have a heart condition, chest pain, dizziness or breathlessness when active, and stop for sharp or increasing pain. Health disclaimer.
