How to do Kettlebell swings? Step by step guide

Kettlebell swings Kettlebell swings benefits Kettlebell swings muscle worked Kettlebell swings tips

Kettlebell swings are a fundamental strength and conditioning exercise that primarily targets the posterior chain muscles (glutes, hamstrings, and lower back). They are a highly effective exercise for improving power, endurance, and overall full-body strength.

Benefits of Kettlebell Swings:

  • Builds explosive power and strength in the hips, glutes, and hamstrings
  • Improves cardiovascular endurance and metabolic conditioning
  • Engages the core muscles to stabilize the spine
  • Develops grip strength and shoulder stability
  • Can be scaled for beginners or advanced athletes

Here is a step-by-step guide on how to properly perform kettlebell swings:

  1. Stance and Grip:
  • Stand with your feet about hip-width apart, knees slightly bent.
  • Grip the kettlebell handle with both hands, palms facing down.
  1. Hinge at the Hips:
  • Initiate the movement by hinging at the hips, pushing your butt back as if you're sitting into a chair.
  • Keep your back straight and chest up throughout the movement.
  1. Swing the Kettlebell:
  • Drive through your heels to explosively extend your hips, swinging the kettlebell forward.
  • Allow the momentum to naturally swing the kettlebell up to about shoulder or eye level.
  • Avoid using your arms to lift the kettlebell - focus on hip drive.
  1. Controlled Descent:
  • As the kettlebell reaches the top of the swing, hinge back at the hips to allow the weight to descend.
  • Control the descent by resisting the weight and keeping your core engaged.
  • Avoid letting the kettlebell drop down between your legs.
  1. Repeat:
  • Repeat the hip hinge and explosive hip extension to continue the swinging motion.
  • Maintain a steady, controlled rhythm throughout the set.

Key Tips:

  • Keep your back flat and core braced throughout the movement.
  • Breathe out as you swing the kettlebell up, and in as you lower it.
  • Start with a lighter weight to nail the proper technique before increasing load.
  • Engage your glutes and hamstrings to generate power from the hips.

Start with 10-15 reps and work your way up. Proper form is crucial to avoid injury and get the most benefit from kettlebell swings.

Here are some videos to show you how to do kettlebell swings properly?


Kettlebell Swing

How To Do A Kettlebell Swing | The Right Way | Well+Good

 How to Properly Perform and Teach the Kettlebell Swing Featuring Mike Boyle

The Kettlebell Swing for Beginners: A Simple and Safe How-To

 This video will walk you through a simple sequence to learn the kettlebell swing. If you're just getting started with the swing, these movements are great tools to help you along your way to being able to safely and effectively perform the full kettlebell swing. Each move builds upon the next until you are doing the complete exercise. You'll see me perform each part of the sequence and I'll explain how to do it in detail.

The great thing about this series is that it takes something that might look to be a complicated or intimidating movement and breaks it down into very do-able and safe parts. And if you've never swung a kettlebell before, then this learning sequence is a great workout in and of itself. So, grab a kettlebell and join me!

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