The Kettlebell Swing - First and Foremost for a Reason

The kettlebell swing is generally the first exercise taught by kettlebell instructors. If you did nothing else besides the swing, you could still get in a pretty good workout in a short amount of time. When done correctly, the swing strengthens the quads, hammies, hip flexors, glutes, abs, back and lats, passively strengthens the shoulders, and teaches the upper and lower body to work together in a cohesive and ergonomic fashion. It also gets the heart rate up in a hurry. The following are two great videos that demonstrate how to properly do the kettlebell swing.



Here is a video that helps to demonstrate the difference and theory behind the deadlift swing vs. the squat swing.



Once you have the basics down, this video will help you further refine your technique. When trying some of the more advanced correctives such as the strength band swings, consider dropping down a kettlebell size or two until you get the technique down.  As always I recommend contacting a certified instructor to refine your technique, especially before trying any of the advanced variations.




A few keys with the swing are be sure to drive through your heels. Wear flat soled shoes if possible.

Start with the kettlebell on the ground about 2 feet in front of you and then hike the kettlebell back through your legs like a football.

Stand up forcefully as though you were jumping in place.

Keep the shoulder blades pulled down and back

Keep the arms passive on the upswing - no lifting

Tense your abs as the bracing for a punch at the top of the swing

Keep breathing through the movement. Inhale on the downswing. Exhale quickly and forcefully on the upswing.

There ya have the basics of the swing. If you have any more questions, contact me or look up an RKC kettlebell instructor in your area.

StrongFirst Certified Instructors

Now go play.