Kreidebuch

Kettlebell & Dumbbell

Kettlebell Swing

Russian kettlebell swing to chest height. A ballistic hip swing where the kettlebell travels to about chest or eye height. Trains explosive hip extension. If a workout just says KBS, it often means the American version.

Category
Kettlebell & Dumbbell
Muscles
Glutes, Hamstrings, Posterior chain
Equipment
Kettlebell
In benchmarks
11

How to do the Kettlebell Swing, step by step

  1. Kettlebell about 30 cm in front of you, feet shoulder-width.
  2. Push your hips back and grab the kettlebell with both hands, back neutral.
  3. Hike the kettlebell hard back between your legs.
  4. Snap your hips open and squeeze your glutes, the kettlebell floats to chest height.
  5. Let the kettlebell fall and catch it by sending your hips back.
  6. Your arms stay loose and don't actively lift.

Common mistakes and how to fix them

  • Squatting instead of hinginghips back, shins nearly vertical
  • Arms lifting the kettlebellthe power comes from your hips
  • Rounded backchest open, back neutral
  • Leaning back at the topsqueeze your glutes and abs, stand straight

How to scale the Kettlebell Swing

If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:

  • Lighter kettlebell
  • KB Deadlift
  • Practice the hip hinge with a dowel

Also known as

Kb swing · Russian swing

Benchmarks with Kettlebell Swing

  • Helen3 RFT: 400 m Run, 21 KB Swings 24 kg, 12 Pull-ups
  • Filthy Fifty50 each: Box Jumps, Jumping Pull-ups, KB Swings, Walking Lunges, K2E, Push Press, Back Ext., Wall Balls, Burpees, Double Unders
  • Eva5 RFT: 800 m Run, 30 KB Swings 32 kg, 30 Pull-ups
  • Nate20 min AMRAP: 2 Muscle-ups, 4 Handstand Push-ups, 8 KB Swings 32 kg
  • The Seven7 RFT: 7 HSPU, 7 Thruster 60 kg, 7 Knees-to-Elbows, 7 Deadlifts 110 kg, 7 Burpees, 7 KB Swings 32 kg, 7 Pull-ups
  • Hansen5 RFT: 30 KB Swings 32 kg, 30 Burpees, 30 GHD Sit-ups
  • Wittman7 RFT: 15 KB Swings 24 kg, 15 Power Cleans 42.5 kg, 15 Box Jumps 61 cm
  • Lumberjack 2020 Deadlifts 125 kg, 20 KB Swings 32 kg, 20 OHS 52 kg, 20 Burpees, 20 C2B Pull-ups, 20 Box Jumps 61 cm, 20 DB Squat Cleans 2 × 20 kg – 400 m Run after each movement
  • Jack20 min AMRAP: 10 Push Press 52.5 kg, 10 KB Swings 24 kg, 10 Box Jumps 61 cm
  • Morrison50-40-30-20-10 Wall Balls 9 kg, Box Jumps 61 cm, KB Swings 24 kg
  • Whitten5 RFT: 22 KB Swings 32 kg, 22 Box Jumps 61 cm, 400 m Run, 22 Burpees, 22 Wall Balls 9 kg

These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.

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