How to do Kettlebell Swings Correctly and Safely

INTRODUCTION

The kettlebell swing is a great dynamic exercise that incorporates the benefits of an explosive hip drive.  This exercise trains a large range of motion, which trains many different muscle groups simultaneously. In addition, this exercise mimics the Olympic weight lifts (namely the Clean) which improves speed and power production.

 

KETTLE-BELL SWING FORM VIDEO

MUSCLES WORKED DURING THE KETTLE-BELL SWING

• Hamstrings

• Glutes

• Core

• Shoulders

• Low Back

• Quadriceps

BENEFITS OF THE KETTLE-BELL SWING

• Strengthens the low back, glutes, hamstrings, and quadriceps muscles while incorporating core stability

• Trains a large range of motion with minimal equipment and without requiring heavy weight

• Trains explosive hip extension which creates power and improves overall athleticism

 

PERFORMING THE KETTLE-BELL SWING

• Obtain a kettle-bell and position it in front of you between your legs. They come in different sizes so make sure you pick one that is suitable to your level of strength).

• Get into a stance that is slightly wider than shoulder width with your feet pointed forward

• Bend at the hips and knees and pick up the kettlebell with outstretched arms while maintaining a neutral spine.

• At this point, you will be in the starting position. Take a breath and brace your core

• To begin the movement, shift your hips back with a slight knee bend while gently swinging the kettlebell back behind you.

• Keep your arms straight and in between your legs, and do not allow your spine to bend

• We will call this the ready position

 

 

• From this position forcefully extend at the hips so that the kettlebell is propelled up and forward

• Squeeze your glutes and continue utilizing the momentum of the kettlebell to bring it all the way overhead with your elbows still locked

 

 

• Control the downward swing back to the ready position to perform the next repetition

• Perform the movement in a controlled manner- do not let the weight control you.

• Ensure that you do not bend at the spine throughout the entire movement

COMMON KETTLE-BELL SWING MISTAKES

– PERFORMING THE MOVEMENT WITH POOR CONTROL

• Start light and make sure the movement pattern is controlled and deliberate.

– BENDING AT THE SPINE

• No movement should come from any individual vertebrae. Bend at the hips and knees and focus on maintaining a neutral spine throughout the entire exercise

HOW CAN I INTEGRATE KETTLE BELL SWING INTO MY TRAINING?

Check out The WCT Best Workout Template For Busy Professionals to find a simple way to add the kettle-bell swing and other great exercises into your routine.

KETTLE BELL SWING ALTERNATIVES

• Romanian Deadlift

• Cable Pull Through

• Goodmornings

• Back Raises