Training Basics
The kettlebell swing, step by step
FORMA Team · 5 min read
The kettlebell swing is one of the best all-round exercises you can do at home — if you do it right. The key: the power comes from your hips, not your arms.
Set up
Stand with your feet a little wider than your hips, the kettlebell about 30 cm in front of you. Push your hips back, keep your back flat and grip the handle with both hands.
The five steps
Practise each step slowly before putting them together:
- Hike the bell back between your legs like a football snap
- Stand up fast by driving your hips forward
- Let the bell float to chest height — arms stay relaxed
- Let it fall back and hinge at the hips again
- Breathe out sharply at the top of each swing
Which weight?
Most beginners start with 8–12 kg. If your arms are doing the work or your back rounds, go lighter. An adjustable kettlebell lets you go up in 2 kg steps as you improve.
These are general training tips. If you're new to exercise or have a health condition, check with your doctor first. Product details are on each product page.