How to do Kettlebell Swings Correctly and Safely

 
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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 kettlebell and position it in front of you between your legs

  • 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

 
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  • 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

 
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  • 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