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

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

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.