Kettlebell Swing — CrossFit Technique Guide
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.
Muscles Worked
Equipment
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How to Do the Kettlebell Swing
Start with the kettlebell on the floor, slightly in front of you.
Hike the kettlebell back between the legs, maintaining a neutral spine and engaged lats.
Explosively extend the hips (the "hip snap"), driving the kettlebell forward.
Keep the arms relaxed and let the hip drive project the bell.
American standard: swing the bell to full overhead lockout, arms straight, bell directly above.
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.
Frequently Asked Questions
What is the difference between American and Russian kettlebell swings?
The Russian swing ends with the bell at eye level (horizontal). The American swing continues to full overhead lockout with arms straight. CrossFit competitions use the American standard. Russian swings allow heavier loads and are lower injury risk for the shoulder.
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.
Hero WODs with Kettlebell Swing
Related Exercises
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