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Skill progressions

Learn the kettlebell swing

A practice session for your first swings. You'll groove the hip hinge, lift the bell from the floor the way a swing starts, then swing in short sets of 5 to 8, parking the bell after every set. Do it twice a week until 10 swings in a row stay crisp, then move on to the swing interval workout. If your lower back, not your hips, starts doing the work, go back to the deadlifts.

25 minBeginner8 movesA wall · A kettlebell · A dumbbellGlutes · Hamstrings · Abs · Forearms · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing hip CARs3 slow circles each way, each hip
    Beginner · 3D demoHold a wall
  2. Glute bridge12 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoSqueeze your glutes at the top: the same finish as the swingEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  3. Hip-hinge practice2 sets of 8
    Beginner · Glutes, Hamstrings, Back · 3D demoHands at your hip creases; push your hips back to tap a wall behind you, back long and knees softHarder: Dumbbell Romanian deadlift

Load the hinge

Rest 60 to 90 s

  1. Kettlebell deadlift3 sets of 5
    Beginner · Glutes, Hamstrings, Back · 3D demoWith the bell you'll swing, between your feet. Set it down and reset your back every repHarder: Dumbbell Romanian deadlift

Swing practice: one set a minute

8 rounds

  1. Kettlebell swing5 to 8 swings
    Intermediate · Glutes, Hamstrings, Back · 3D demoAt the start of each minute, hike the bell back from the floor, swing it to chest height, then park it; rest for the rest of the minute. End the set if the hinge turns into a squat or your lower back takes overEasier: Cable pull-throughHarder: Kettlebell clean

Carry

  1. Suitcase carry2 walks of 20 to 30 m each side
    Intermediate · Abs, Forearms, Back · 3D demoStand tall, without leaning towards the bellEasier: Farmer's carryHarder: Overhead carry (waiter's walk)

Cool-down (optional)

  1. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoHarder: Couch stretch
  2. Supine hamstring stretch with a strap30 s each leg
    Beginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)

Tips

  • Hike the bell high between your thighs, like an American football snap, then stand up hard: your hips throw the bell and your arms only steer it.
  • Breathe in as you hike and out sharply as your hips snap through, rather than holding your breath through the set.
  • Clear the space in front of and behind you. To stop, guide the bell back and park it on the floor between your feet; never let go of a swinging bell.
  • If your lower back pumps up or aches, your hips aren't doing the work: go back to kettlebell deadlifts for a week and film a set from the side.
  • Ready for the swing interval workout when 8 rounds of 8 crisp swings feel easy; ready for a heavier bell when 12 rounds of intervals do.
  • With back pain, start with the deadlifts only, as in our back pain plans. With osteoporosis, swing only if you have no spinal fractures and your technique is confident.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced8 movesA wall

Questions people ask

How long does the learn the kettlebell swing take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A kettlebell, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 8 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.