There is only one way to perform the kettlebell swing correctly. Here are some ways to make sure you are getting the most out of this explosive and very effective hip movement. The kettlebell swing is a hip-dominant exercise. All the action and power come from the hips, not your knees or your arms. In this article, I go over some ways to make sure that you set yourself up for success with this movement! Let’s take a look!
The Hip Hinge
First, and probably most important, is the hip hinge. I recommend mastering the hinge before you make this movement dynamic (which is what the kettlebell swing is). There are several ways to do this. I like to start with a PVC pipe. You can use a broomstick or any similar object. Line the PVC on your back, making sure that it is touching your head, back, and butt all at the same time. As you begin to move do not let the PVC pipe come off those points of contact. Think about touching the wall behind you with your butt and not just simply bending over. This means your butt will be the first to move – as opposed to bending over where that may feel like its coming from your shoulders.
Once the hinge is mastered, you are ready to add weight. You can do this by performing a kettlebell Good Morning or a kettlebell deadlift. These two exercises are a good way to ensure you can keep proper form while adding weight. For the kettlebell Good Morning simply hold the kettlebell at chest level and hinge at the hip, making sure to keep the same alignment in your neck, back, and butt as you had with the PVC pipe. Remember your butt goes back first and then the body will move accordingly. Butt first!
KettleBell Good Morning
For the kettlebell deadlift, you will need to line the kettlebell handle up between your ankles, so that you are directly over the kettlebell. As you try to touch the wall behind you with your butt, reach down and grab the handle of the kettlebell. You want to grip the handle and try to “bend” it in half. At the same time, you also want to bring your shoulders down and back. This movement will engage your lats (lattissimus dorsi). Once you have gripped the handle, simply extend your hips, keeping the kettlebell close to your body. When you extend your hips the kettlebell will come up because it’s attached to your hands. Just let your hips do the work here. Do not think about lifting the kettlebell. It will lift as a result of you extending your hips. Trying to lift the kettlebell as opposed to letting the hips do all the work will likely result in a breakdown of your form (such as bending your arms or shrugging your shoulders).
The KettleBell Deadlift
The KettleBell Swing
When you can load the hip hinge and keep proper form either with the kettlebell Good Morning or the kettlebell deadlift you are ready to make the hip hinge dynamic. To properly execute a kettlebell swing first set the kettlebell in front of you like you are going to hike a football. In this position, you will be in a hip hinge position. Hike the kettlebell back and as you extend your hips swing the kettlebell in front of you without ever bending your arms. Drive your hips forward. Remember that all the power is coming from your hips. Keep in mind the basic movement you learned with the PVC pipe – you should still be able to see that hip hinge. The knees will bend slightly – but the movement is all in the hips!
Key Points
- Keep Proper Form
- Master the hip hinge
- Make sure you can load the hip hinge and still keep proper form
- When you swing let your hips do ALL of the work
How to Use Kettlebell Swings in Your Programming
You can use the kettlebell swing as a strength exercise on its own by keeping the weight heavy (whatever that is for you or your client) and keeping the reps low. Or you can make this more metabolic by lowering the weight and adding more reps. I like to use these as part of a finisher. There is no doubt kettlebell swings get your heart rate up!
Enjoy!
