Kettlebell Swing

HOW TO DO IT

1. 1Stand with feet shoulder-width apart and the kettlebell on the floor between them.
2. 2Hinge at the hips to grip the handle with both hands.
3. 3Snap your hips forward violently to drive the weight up to chest height.
4. 4Let gravity pull the bell back down as you re-hinge your hips.
5. 5Keep your arms straight and let momentum control the arc.
6. 6Reset your stance before starting the next repetition.

COMMON MISTAKES

• Squatting instead of hinging at the hips.
• Using shoulder muscles to lift the kettlebell.
• Hyperextending the spine at the top of the swing.
• Bending the elbows and turning the move into a front raise.

TIPS

• Drive through the heels to initiate the hip snap.
• Squeeze your glutes hard at the top of the movement.
• Keep your ribs down to prevent arching the lower back.
• Imagine pushing the ground away rather than pulling the weight up.

SAFETY

• Avoid hyperextending the lower back at the top of the swing.
• Ensure a neutral spine throughout the entire movement to protect vertebral discs.

DETAILS

Muscles

ShouldersGlutes

Equipment

Kettlebell

Type

Ployometric

Difficulty

Intermediate

Tracked as

Reps only

TECHNIQUE

Base movement

Swing

Arms

Both

Legs

Both

Arms straight or bent

Straight arms

Hand orientation

Pronated (palms down / away)

Grip width

Shoulder-width

Body position

Standing

Stance

Shoulder-width