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
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps