Kettlebell Swings

Explosive

There are dozens of exercises in kettlebell training, but kettlebell swings are by far the most common. This exercise is a simple movement comprised of explosively opening the hip so that the velocity of the glute and hamstring contraction propels the kettlebell up to the top of its arc.

What does that mean?

It means that you swing a sizable weight between your legs and up to your head, utilizing gravity and the powerful muscles in your hamstrings and butt.

Despite the appearance, this is not a shoulder exercise. You are not lifting the kettlebell up in front; rather, you are propelling it forward through the activation and explosive power of the strongest muscles in the body.

Setting up for the Swing

Getting ready for the swing begins with assuming the proper stance and picking up the kettlebell. The feet should be a little over shoulder width apart, pointing slightly outward, and the lower back contracted so that it is flat and tight. Weight should be on the heels, the chest up, and there should be a slight bend in the knees and hips.

Step 1 – The Bottom

To begin the swing, lower the kettlebell down by increasing the bend in the hip and knees. It is extremely important to keep the back flat by focusing on keeping the chest up and tightening the lower back.

Step 2 – Launch

Launch out of the bottom of the swing by explosively opening the hips and knees. This movement is similar to jumping out of a squat position.

Another way to say that is this, thrust out your pelvis to the point that your legs and hips straighten. Do not hyperextend your hips or bend your lower spine beyond its natural curve.

The kettlebell swings up due to the momentum caused by this movement, and not because of any contraction of the shoulders.

Step 3 – The Top

At the top of the kettlebell swing, the hips and knees are completely open, and the weight can be anywhere between head level and directly overhead. The height of the kettlebell at the top position will depend on the amount of force that the opening of the hips and knees created.

More force = greater range of motion.

When the kettlebell loses momentum and begins to drop, return to Step 1 and repeat the process.

Note that when you proceed from Step 4 (the Top) back to Step 1 (the Bottom), the momentum of the kettlebell will again slow. As it changes direction, it should be directly below your butt. Protect whatever body parts may be in the region. Properly executed, there will be no problems, but novices should pay attention.

Remember that the kettlebell swing is an explosive exercise directed at the strongest muscles of the body. If you use shoulder muscles to perform the exercise, the effect is severely limited and could result in injury.

Scaling

Make it Easier:

• Reduce the kettlebell weight
• Limit the range of motion at the top of the swing (raise the kettlebell to the height of the chest instead of head)
• Use two hands

Make it Harder:

• Increase the kettlebell weight
• Increase the range of motion to directly overhead
• Use only 1 hand at a time

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All Techniques

Box Jumps – Burpees – Front Squats – Jumping Pull Ups
Kettlebell Swings – Pull Ups – Push Ups – Running Technique
Sit Ups – Squats – Sumo Deadlift
Sumo Deadlift High Pull – Thrusters – Tuck Jumps

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