How to do the Kettlebell Swing
- Stand with feet just outside hip width and the kettlebell a short distance in front.
- Hinge back, grip the handle with both hands, and tilt the bell toward you.
- Hike the kettlebell back high between your thighs with forearms close to your groin.
- Drive your feet into the floor and snap your hips forward hard.
- Let the kettlebell float to about chest height while keeping arms long and shoulders packed.
- Stand tall at the top with glutes tight, ribs down, and knees softly extended.
- Let the bell fall naturally, then hinge back to receive it deep between your thighs.
- Flow directly into the next rep without squatting the bell or lifting with your arms.
Common mistakes
- Squatting the swing down
- Lifting with the shoulders
- Overextending the lower back
- Letting the bell drift low
- Bending arms through the upswing
Form cues
- Hike it back hard
- Snap the hips
- Arms stay like ropes
- Bell floats chest high
- Stand tall, don't lean
