How to perform Kettlebell Kettlebell Swing with proper form
Starting Position
- Feet Placement: Stand with feet shoulder-width apart.
- Grip the Kettlebell: Bend slightly at your knees, hinge at your hips, and grasp the kettlebell with both hands, palms facing you.
Execution
- Hinge at the Hips: Push your hips back while keeping your back straight, allowing the kettlebell to swing between your legs.
- Engage the Core: Tighten your core muscles to stabilize your torso.
- Swing Up: Drive through your heels, thrust your hips forward, and swing the kettlebell up to shoulder height.
- Use Arms Sparingly: Let the momentum carry the kettlebell; your arms should be relaxed, guiding rather than lifting.
- Controlled Descent: Allow the kettlebell to swing back down between your legs, maintaining a hip hinge and a flat back.
Key Points
- Posture: Keep your back neutral and avoid rounding your shoulders.
- Breathing: Exhale on the upward swing, inhale as the kettlebell descends.
- Knees: Don't let your knees go beyond your toes during the swing.
Common Mistakes
- Rounding the back.
- Overextending the arms.
- Using the upper body instead of the hips to drive the movement.
Safety Tips
- Start with a lighter kettlebell to master the form.
- Ensure enough space around you to avoid hitting anything during the swing.
Using these guidelines will help you perform the kettlebell swing effectively and safely.
Exercises
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Seated Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Cable
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Bodyweight
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms