Kettlebell swing – how to do it right
Hips back, then snap them forward – arms stay loose.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Drive your hips back hard with a flat back.
- Snap your hips forward – glutes and core tight at the top.
- Loose arms – bell only to chest height.
- Bell goes high between your thighs, not to your knees.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds. With dumbbells or without weight; BLOX remembers your weight.
If something niggles
Back acting up? Then do Glute bridge instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
In BLOX
Part of these blocks: Kettlebell compact, Kettlebell hard. BLOX builds your workout from them – based on your time, energy and how you feel today.
Similar exercises
Glute bridgeOn your back, feet down, lift hips and squeeze glutesRomanian deadliftKnees slightly bent, hips back, back straightSingle-leg glute bridgeOne leg straight, lift hips, keep pelvis levelFrog bridgeSoles together, knees out, lift your hips, squeeze your glutesEisenhorn deadliftBar from knee height, hips back, back straightKettlebell deadliftBell between your feet, back straight, drive up with your legs