Kettlebell Swing Repeatable AMRAP
kettlebell swing wod
AMRAP 12
12 kettlebell swings
8 controlled air squats
Keep every round within a consistent pace
Kettlebell
Kettlebell Swing — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The kettlebell swing is the foundational kettlebell movement in CrossFit — a hip-hinge-driven movement that sends the kettlebell from between the legs to shoulder height (American standard: overhead) or eye level (Russian standard). In CrossFit WODs, the American kettlebell swing (full overhead) is standard. Helen (21 kettlebell swings per round for 3 rounds) is the most famous benchmark featuring this movement. The swing develops powerful hip extension, posterior chain endurance, and the ability to brace under load — all key athletic qualities.
Quick answer
The kettlebell swing is the foundational kettlebell movement in CrossFit — a hip-hinge-driven movement that sends the kettlebell from between the legs to shoulder height (American standard: overhead) or eye level (Russian standard). Use repeatable sets of Kettlebell Swing and scale before breathing speed causes range of motion or control to disappear.
Curated demonstration
Watch Kettlebell Swing Technique
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American Kettlebell Swing with Jeff Martone
CrossFit · reviewed 2026-08-06
Muscles Worked
HamstringsGlutesErector spinaeCoreShoulders (stabilisation)
Equipment
Kettlebell
Best For, Avoid If, and Scaling
| Best for | Kettlebell Swing conditioning when the goal is repeatable output through hamstrings and glutes, with a version that matches the athlete's current capacity. |
|---|---|
| Avoid if | Avoid or scale Kettlebell Swing if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: squatting rather than hinging — the swing is a hip hinge, not a squat. Knees should not track forward significantly. |
| Scaling | Lighter kettlebell, Russian swing (eye-level only), dumbbell swing. |
How to Do the Kettlebell Swing
1
Start with the kettlebell on the floor, slightly in front of you.
2
Hike the kettlebell back between the legs, maintaining a neutral spine and engaged lats.
3
Explosively extend the hips (the "hip snap"), driving the kettlebell forward.
4
Keep the arms relaxed and let the hip drive project the bell.
5
American standard: swing the bell to full overhead lockout, arms straight, bell directly above.
6
Allow the bell to swing back down, hinge at the hips (not the knees), and repeat.
Common Mistakes
✕
Squatting rather than hinging — the swing is a hip hinge, not a squat. Knees should not track forward significantly.
✕
Using the arms to lift the bell rather than the hips.
✕
Not locking out overhead (American standard) or rounding the lower back at the bottom.
✕
Allowing the bell to pull the torso forward — maintain a braced, tall chest throughout.
Coaching Tips
✓
The hip snap is a forward thrust, not an upward thrust — think "humping the wall" as a coaching cue for hip drive.
✓
Russian swings (to eye level) are used for heavier loads and are preferred by some coaches for lower back safety.
✓
For Helen, develop a consistent rhythm — 21 unbroken American swings at 53/35 lb requires a relaxed grip and steady breathing.
Scaling Options
Easier / Beginner
Lighter kettlebell, Russian swing (eye-level only), dumbbell swing.
Harder / Advanced
Heavier kettlebell, single-arm swing, alternating swing.
Training Examples
Train Kettlebell Swing with a Clear Purpose
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Kettlebell Swing Conditioning Intervals
kettlebell swing conditioning
Every 3:00 x 6 rounds
12 kettlebell swings
8 controlled bodyweight reps
Rest for the remainder; avoid a first-round sprint
Frequently Asked Questions
What is the difference between American and Russian kettlebell swings?
The Russian swing ends around eye level. The American swing continues to overhead lockout and is used in many CrossFit competitions. Choose the range you can control and that matches the workout standard.
What weight kettlebell does CrossFit use for swings?
53 lb (24 kg) for men, 35 lb (16 kg) for women at RX. Helen uses these loads across 21 reps per round for 3 rounds. Scaling options are typically 35/26 lb for intermediate and lighter for beginners.
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Useful next steps
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