Kettlebell Swings

The Kettlebell Swing is a legendary exercise that improves posterior chain strength, core strength, and power. To perform the Kettlebell Swing start in a standing position holding a kettlebell with

The Kettlebell Swing is a legendary exercise that improves posterior chain strength, core strength, and power. To perform the Kettlebell Swing start in a standing position holding a kettlebell with a double overhand grip (palms facing you). Initiate the movement by flexing at your hips and sitting back as if you are starting a squat. As you load your hamstrings, glutes and low back your wrists should hit about the level of your groin without the kettlebell handle hitting you in your privates. Forcefully stand upright by pushing your hips forwards by squeezing your abdominals and glutes. This movement will push your hands and arms forwards like a pendulum. As the weight reaches its top height it will come back down towards you. Catch the weight in the same position as you started in as your wrists contact your groin. Absorb the energy as your wrists make contact as you sit back into a partial hip flexion to then extend your hips to push forwards again. Use enough force to cause the kettlebell to reach the level of your shoulders or higher. Repeat for the desired number of repetitions.

Common Mistakes

Do not use your arms or shoulders to lift the weight. The power comes from your legs and hips, especially powerful extension, not from lifting your arms. Do not let the kettlebell drop too far down your legs. Keep the kettlebell high and close to your groin. Do not look up or flex your spine. Maintain a neutral spine position throughout the exercise.

Pro Tips

Think “violent hips” when extending into an upright position. You want this movement to be fast and explosive. Ideally you should use enough force that your feet make a sound on the floor as you extend your hips, pushing the kettlebell forwards and upwards.

Purpose

The Kettlebell Swing is a dynamic movement that strengthens the posterior chain while improving power and strength endurance.

Form

You should maintain a neutral spine position throughout the exercise like a straight leg deadlift. The kettlebell should be held high with your wrists contacting your groin muscles but the handle should not hit your privates. The kettlebell should be swung to the height of your shoulders or higher.