The first thing to get right is choosing the right weight of kettlebell to swing. Advice on the internet will give you sex-based recommendations, along with the caveat that it depends on an individual\u2019s strength.<\/p>\n
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But expert trainer Gede Foster<\/a>, director of fitness and performance at digital fitness platform FIIT<\/a>, has a more useful answer.<\/p>\n Foster suggests using two other exercises to gauge how heavy a kettlebell you should use for swings.<\/p>\n \u201cFor powerful, full-body movements like swings, the kettlebell should feel light to moderate when performing a Romanian deadlift<\/a>,\u201d Foster tells Fit&Well. \u201cBut you shouldn\u2019t be able to lift it out in front of you like a front raise<\/a>.\u201d<\/p>\n (Image credit: Getty Images \/ this kettlebell leg workout.)<\/p>\n The second exercise, the front raise, is particularly helpful in making sure you don\u2019t go select too light a kettlebell.<\/p>\n \u201cIf you\u2019re just starting out, it\u2019s natural to go lighter while you build confidence with the technique,\u201d says Foster, but you need to be mindful, she says, not to \u201cgo so light that your form suffers.\u201d<\/p>\n If the kettlebell is too light for a swing, you will likely compensate by using your arms to lift the weight. “A proper kettlebell swing is a hip-driven movement. The power should come from your glutes, not your shoulders,\u201d says Foster.<\/p>\n \u201cThe arms are just there to guide the bell. So, starting slightly heavier, while still maintaining good form, encourages the correct mechanics by forcing your hips to do the work.\u201d<\/p>\n Now you\u2019ve got the right weight of kettlebell, use Foster\u2019s kettlebell swing tips<\/a> to master the movement, then put it into practice with this kettlebell leg workout<\/a>.<\/p>\n FIIT has recently launched a beginner kettlebell plan on its app, including detailed technique tutorials, which you can sample by signing up for a free trial<\/a>. <\/p>\n Today\u2019s best kettlebell deals<\/p>\n![\"A](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/06\/V85PbPy4K8mHAJdzfTWxhM.jpg\")
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