Kettlebell Swing

Description

How to do Kettlebell Swing

1. 01
   Setup

   Place the kettlebell on the floor about a foot in front of you. Stand with feet slightly wider than hip-width apart, toes pointed slightly out.

2. 02
   Setup

   Hinge at your hips, keeping a neutral spine, and grasp the kettlebell handle with both hands, palms facing you. Ensure your shoulders are directly over the bell.

3. 03

   Hike the kettlebell back between your legs, like a center snapping a football, loading your hamstrings and glutes. Keep your chest up and core engaged.

4. 04

   Explosively drive your hips forward, squeezing your glutes, to propel the kettlebell up to chest or shoulder height. Do not lift with your arms.

5. 05

   Allow the kettlebell to naturally swing back down between your legs, initiating another hip hinge as it descends. Maintain control throughout the movement.

Tips

• Focus on the hip hinge, not a squat. Your knees should bend slightly, but the primary movement comes from pushing your hips back, loading the glutes and hamstrings.
• Keep your core tight throughout the entire movement to protect your lower back and efficiently transfer power from your hips to the kettlebell.
• Imagine "snapping" your hips forward at the top of the swing, rather than just standing up, to maximize glute activation and explosive power.
• Breathe out forcefully as you drive the kettlebell up, and inhale as it swings back down between your legs, coordinating your breath with the movement.

Common mistakes

• Squatting instead of hinging: Many people squat down, bringing their hips too low, which reduces the glute and hamstring engagement; instead, focus on pushing your hips back as if reaching for a chair behind you.
• Lifting with arms: Using your arms to lift the kettlebell rather than driving with your hips can strain your shoulders and prevent proper power generation; ensure your arms act merely as hooks, letting your hips do the work.
• Hyperextending the back at the top: Leaning too far back at the top of the swing can put undue stress on your lumbar spine; instead, keep your core braced and finish with a strong, upright posture, squeezing your glutes.