How high should I swing the kettlebell?

The bell should reach approximately chest height; the height is a result of your hip power, not how high you pull with your arms.

Is the kettlebell swing a cardio or strength exercise?

It serves both purposes by building explosive strength in the glutes while significantly elevating the heart rate through high-repetition sets.

Check your foot position; ensure your shins remain vertical and your weight is centered over your mid-foot to avoid leaning too far forward.

Keep your arms straight but not locked out, acting as ropes that link the power of your hips to the weight of the kettlebell.

Learn how to perform the 2 handed kettlebell swing with perfect form to build explosive glute power and improve athletic performance.

Stand with your feet slightly wider than shoulder-width apart and place the kettlebell about a foot in front of you on the floor.
Hinge at your hips with a flat back to grip the handle with both hands, tilting the bell toward your body.
Inhale and hike the kettlebell back between your legs high toward your groin while keeping your shins vertical.
Drive your feet into the floor and snap your hips forward aggressively to propel the kettlebell up to chest height.
Allow the kettlebell to fall naturally back toward your hips, waiting until your upper arms touch your ribcage before hinging again.
Absorb the weight by pushing your hips back and repeat the motion for the desired number of repetitions.
To finish the set, guide the bell back through your legs and place it gently on the floor in its starting position.

Squatting the weight instead of hinging at the hips
Using the shoulders and arms to pull the bell upward
Arching the lower back at the top of the movement
Losing tension in the upper back and letting the bell pull the shoulders forward

Glutes · Strength