How To: The Perfect Kettlebell Swing

The Perfect Kettlebell Swing

This highly effective exercise builds muscular endurance throughout your posterior chain(back, glutes, hamstring, calves), along with your ability to create power.  Watch the video below to see the details behind executing it with perfect form.

The Breakdown

We've listed the most important points from the video(watch to see visual examples).

Correct Weight: Picking the correct weight could take a few attempts, but start with 10 reps in mind.  The kettlebell should be heavy enough to provide tension through the entire motion without you being able to lift it like a forward shoulder fly(if you can it's too light).  Just don't go so heavy that you're likely to strain a muscle while learning the form.  For most, this will be between 20-40lbs.

Hip Hinge: A consistent hip hinge is required before attempting a kettlebell swing.  Practice this motion under load with a deadlift.  When you're comfortable with your strength and coordination there, you're ready to try a swing.

Leg Triangle: Your hands should stay between your groin and your knees while the bell is in the back position.  Typically, I recommend letting the outside of your wrists make contact with your inner thigh.  If your hands drop too low(below your knees) while the bell is back, it will put unnecessary strain on your low back.

Hike Starting Position: Start with the kettlebell out in front of you. Place your hands on the handle and tilt it back toward you as you get into position.  This allows for you to start with momentum and have your first swing be as strong as the rest.  End your set by reversing back to this position.

*above: This is Coach Derek doing a transition swing from the right arm to the left arm during a Kettlebell Flow.  Once you have the standard swing down, it opens up the variety of movements you can try like this!

Swing Styles: This is considered to be a "hard style" swing(for optimizing power).  There are other variations like the "American" swing that has the bell go completely overhead(what you see in Crossfit) and "soft style" swing that adds more knee bends(for optimizing endurance).

Deceleration: You will need to decelerate the kettlebell at the top and bottom of the motion.  The bottom motion is a stretch-shortening cycle(active muscle lengthening immediately followed by active muscle shortening) and creates power that makes the bell move toward the top position so fast that you have to decelerate again to pull it back down(no lifting should be involved at the top).

Breath & Bracing: Line up your breathing to protect your spine and create power.  Inhaling as the bell moves back will create inter abdominal pressure and protect your spine.  Exhale that same breathe to use more core musculature as you power the kettlebell up with your glutes.

Tall Posture: Squeeze your glutes until they are fully extended forward.  For the hard style swing(and your safety) do not "lean back" at the top of the motion.  Think about finishing with tall, straight posture.

*above: These are "competition" style kettlebells.  The difference between these and "standard" bells is that every weight is the same size.  These are not necessary, but a preference by Coach Derek.

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