start swinging: the essential guide to the kettlebell swing
what the swing can do for you
The nature of the kettlebell swing makes it a great cardio boost, while also building strength, stability, and coordination that can transfer to everything from athletic pursuits to everyday activities.
Kettlebell swings have been shown in studies to improve balance and posture, even in those already functioning at a high level. Research on the kettlebell swing has even shown that it can reverse lower back strain in the same way that raises and deadlifts can actually make it worse.
The convenience and efficiency of kettlebells can’t be overlooked – you can skip the gym and keep them for home workouts, or bring them to a nearby park. Even at the gym, you’ll rarely be stuck waiting to use them.
With all that said, being even slightly off with your technique turns this movement into a different exercise altogether. You’ll have to have picture perfect form to reap these benefits.
How to swing
Get in position
Set your feet shoulder-width apart, toes forward, and set the kettlebell on the ground, centered.
With your knees slightly bent, bend at the waist, grasp the handle of the kettlebell with both hands, palms inward. Your upper-body should be almost parallel with the ground.
From this position, engage your lats (‘make orange juice’ – imagine you’re holding an orange in your armpit and trying to squeeze it. Your shoulders should be going down and back)
With your lats engaged, knees bent slightly, and your weight in your hips, SWEEP the kettlebell back between your legs.
This beginning motion is a fluid movement that should start a pendulum-like flow for the the set.
Next is where form often goes wrong:
DRIVE forward with your hips and glutes, with power and explosiveness.
Remember: The kettlebell swing is NOT anything resembling a squat. You should not be raising or lowering through your legs – all movement is through your hips.
When the kettlebell reaches the highest point in the swing (which should be about shoulder-height or a bit less), you should be standing tall and vertically aligned – ankles, knees, hips, and shoulders.
At the top of the swing, engage your core (remember, that’s not holding your breath or sucking in, but bracing, as if you’re getting ready to take a punch to the gut).
Continue through the set by allowing the kettlebell to fall naturally while sweeping it back between your legs with your lats. Again, your knees bend slightly, your hips go back, and your arms stay loose.
At the bottom of the swing, your body is primed to immediately explode through the next rep. Keep that flow throughout the set.
Tips
-Don’t be afraid to widen your stance a bit if you need more clearance room. Don’t go wider than necessary though, or you risk key aspects of your form.
-Don’t try to force a forward gaze. That can put undue strain on your neck. Let your eye line rise and fall a bit naturally.
-You’ll rarely (if ever) want to use low rep sets with kettlebell swings. But rest assured — as long as you’re using a sufficient load, kettlebell swings will drastically improve your strength.
What to avoid
Overextending Your Lower Back
It’s important to avoid your lower back taking the load, which drastically increases your risk of injury.
Fix:
Be sure to squeeze your glutes at the top (standing) of the swing. Then, keep your lats engaged as you let the bell swing back down.
Swinging the Bell Too Low
If you scrape the bottom of the bell just above the ground at the bottom of your swing, its a good sign you’re not keeping your back neutral. This is dangerous for your lower back.
Fix:
Keep your lats engaged throughout the swing. This is how you control the kettlebell at the ends of the swing. Keep your elbows bent slightly, and lower by moving your hips back, not by bending the knees.
Yanking Through Your Arms
The kettlebell swing is not an arm exercise. This can happen as compensation if you’re not exploding through your hips.
Fix:
Before you start swinging, make sure you understand how to engage your hips and glutes. There’s nothing slow about this exercise. Your hip drive should be explosive, and bring the swing upward with no help from your arms. If you find your arms doing much more than simply controlling the kettlebell, either you’re not moving explosively or you’re using too much weight.
the last word
You’ll have a hard time finding many exercises that directly work as much of your body as the kettlebell swing. The kettlebell swing blasts your core, glutes, hamstrings, quads, back, delts, arms and more.
The swing works wonders correcting muscle imbalances. It trains functional movements applicable in everything from sports to daily activities. It gives your heart a great workout, as an intense, explosive, full-body, high rep exercise. It’s an incredible efficient movement with an incredibly compact piece of equipment.
Using the swing properly and wisely can pack a great workout into a small window of time, can be a great form of variety, and can even be the cornerstone of a program that can strengthen, tone and shred your body!
And with Stronglab, you’ll have expert guides to perfect your form and implement it in meticulously designed, comprehensive training and nutrition programs to get you to your best – now!
Visit our pricing page or take our quiz to find out exactly how we can get you started on the road to your peak fitness!