How to do Kettlebell Swings Correctly and Safely

By / November 5, 2021

 

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.

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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
brittany at the bottom of a kettlebell swing holding the weight in between her legs with her knees slightly bent
  • 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
brittany doing a kettlebell swing with the weight up by her chest
  • 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

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Alex Robles, MD, CPT / Brittany Robles, MD, MPH, CPT

Alex & Brittany Robles are physicians, NASM Certified Personal Trainers, and founders of The White Coat Trainer: a resource dedicated to improving the health and fitness of busy professionals using time-efficient strategies. Their advice has been featured in My Fitness Pal, Prevention, Livestrong, Reader’s Digest, Bustle, The Active Times, and more. Learn more about them here.