Master Kettlebell Swing: 8 Pro Tips from Certified Trainer

On Jun 14, 2025

Maximize Your Kettlebell Swing with Proper Technique

The kettlebell swing, a powerful compound exercise, engages multiple joints and muscle groups simultaneously. It targets your glutes, hamstrings, core, and both your upper and lower back. However, it’s essential to execute this workout properly to reap the maximum benefits.

Renowned fitness director, Gede Fosterof the online fitness platform FIIT, shares this sentiment.

Transition from Kettlebell Swing Beginner to Functional Fitness Expert

Observing poor form, Gede Foster recently provided an in-depth guide to perfecting the kettlebell swing in eight simple steps. Use these tips next time you plan to include a kettlebell swing in your workout routine.

Master Gede Foster’s Eight-Step Guide to a Perfect Kettlebell Swing

Here, we share Foster’s cues for setting up and executing a perfect swing.

1. Toe-Heel Away for Perfect Positioning

To determine the ideal distance from the kettlebell, employ the toe-heel technique. Foster advises to stand with feet together and place the kettlebell just in front of your toes. Pivot on your heel to point your toes to the side, then pivot on the ball of your foot until your toes point forward again. Repeat this with the other foot.

2. Maintain a Micro Bend in Your Knees

Next, lightly bend your knees. This slight bend activates your lower body muscles and maintains tension in your hamstrings, which is vital for the upswing.

3. Hinge at the Hips

Foster demonstrates a chopping motion to illustrate the correct hip hinge technique. This movement maintains a flat back and tension in your posterior chain. As Foster suggests, “imagine closing a door with your butt.”

4. Engage Your Lats

Grab the kettlebell handle with both hands using an overhand grip. Note how Foster’s back remains flat and parallel to the floor. At this stage, retract your shoulder blades to activate the latissimus dorsi muscles in your mid-back.

5. Initiate the Swing Through Your Legs

Pull the kettlebell toward you, causing it to naturally swing between your legs. Foster suggests keeping your lats engaged, back flat, arms relaxed, and a slight bend in your knees as the bell swings back.

6. Power the Swing with Your Glutes

Once the kettlebell completes its backswing, power through by driving your hips forward. Foster suggests using your glutes to propel the kettlebell forward, allowing it to float up to eye level as you stand straight.

7. Maintain a Solid Core to Resist Movement

Foster advises keeping your core engaged so the kettlebell doesn’t pull you forward. This involves tight abs and glutes. Ensure spine protection by avoiding an arched back.

8. Keep Your Arms Relaxed

To engage the correct muscle groups, keep your arms relaxed. “The kettlebell swing is all about power from the hips, not a shoulder raise,” emphasizes Foster. As the kettlebell descends, let it swing between your legs and resume the same position for the next rep.

Ready to apply this knowledge? Join FIIT and begin Metcon #403 with Gede Foster. You can also explore our collection of kettlebell workouts.