Kettlebell Swing Technique
Step 1: Stand with your feet shoulder-width apart with a kettlebell about a foot in front of you on the ground. Bend at the waist and grasp the kettlebell handle with both hands.
Your palms should be facing your body, and your torso should be nearly parallel to the ground.
Step 2: Pull your shoulders down, keep your hips above your knees and tighten your core.
Step 3: Lift the kettlebell off the ground and allow it to swing back between your legs. Your knees should bend slightly. Keep your back flat and neck straight.
Step 4: Forcefully drive your hips forward to propel the kettlebell into the air. Control the kettlebell with your arms, but don’t pull it up. The kettlebell should travel no higher than your shoulders.
Step 5: Allow the kettlebell to swing down and back through your legs. Control the descent by keeping your core tight.
Step 6: On your final rep, allow it to swing back through your legs, and then place it a foot in front of you on the ground.
Key instruction is to bend in the down position and snap your hips forward explosively!
The explosive movement with your hips snapping forward as you swing up helps to build core strength and conditioning.
Drive those hips back. Only bend your knees as much as you need to in order to keep your back arched. Squeeze your glutes and abs at the top position, hard.
Choose a kettlebell that allows you to swing with perfect technique while still challenging you.
Common Kettlebell Swing Mistakes
Here are just a few common mistakes we see happen with the kettlebell swing.
Do Not Squat, The Swing Is A Hinge
The kettlebell swing is a hip dominant exercise.
As you perform the exercise, consciously think about bending your hips, not your knees.
You are probably bending at the knees and squatting rather than hinging at the hips and activating your posterior chain. Keep a tight core, straight back, and get your hips behind your centreline.
This Is Not A Shoulder Exercise
The kettlebell swing is a lower-body exercise, not a shoulder exercise.
The momentum generated by your hips is enough to swing the kettlebell. Your arms help to control the kettlebell, but you shouldn’t pull it up.
If you want to work your shoulders, do a shoulder exercise.
Do Not Ignore Your Core
A loose core puts stress on your spine. Keep your core tight throughout the exercise as if bracing for a punch.