How to kettlebell swing

The kettlebell swing is a full-body exercise that can be performed with one or two arms. We are going to cover the two-arm conventional swing with a hip hinge movement.

The kettlebell swing movement is very similar to that of the conventional (hip hinge) deadlift. The biggest difference is that the weight swings and the movement is explosive; the hinge movement of the hips is the same.

When the kettlebell swing is mentioned in general public, it’s usually the conventional two arm-kettlebell swing (also known as the Russian swing) that is being referred to, if the swing is mentioned in sport, it is always the single arm swing. The second-most-popular swing is the American swing. The least popular swing is the swing squat style.
The kettlebell swing is the foundation for many other kettlebell exercises. Therefore, it is important you become proficient in this exercise and understand all the finer points.

The kettlebell swing is the foundation for:
Single-arm swing
Swing clean
Snatch


Swing Variations
Let us address something extremely important right away and avoid any confusion. There are many variations of the swing, but within each swing variation there are also a hundred and one ways to perform each of those kettlebell swing variations. Our swing explanation is all about safety, cleanliness, trajectory, control, resistance and adding as many muscle groups as possible. This is our way of swinging a kettlebell, but that doesn't mean that the other ways are incorrect or our way is superior, in the end, it's all about context and goals. Your choice. If you're doing the kettlebell swing for strength, cardio, and flexibility, then you'd rather be doing a swing version that employs as many muscles as possible, is effective and safe.

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