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How to Perform a Kettlebell Swing

The kettlebell swing is something that anyone who is anyone seems to be adding to their workout routines. Here at Best Barbells, we think they are on to something and think you should start adding the kettlebell swing to your workout too, because it’s not very complex and it burns fat, grows your muscle and even increases your levels of cardio. The only problem is that a lot of people perform the kettlebell swing incorrectly.

What Should a Kettlebell Swing Look Like?

A proper kettlebell swing is all hinged from the hips while pushing out the bottom. The exerciser should use the hips to manipulate the kettle bell. In addition, a subtle arch should be kept during the workout.

At the peak elevation of the exercise, abdominals should be solid and the shins should be kept straight.

How to Perform a Kettlebell Swing

  • To start, you need to stand over the kettlebell at a distance a little more than the length of your shoulders.
  • Then, squat with both arms fully erect and grab the kettlebell with knuckles facing towards you. This is the starting position.
  • Now, to actually do this kettle bell exercise, lift up on the weight and pull it a little in front of you. It should be at ankle level or a little higher.
  • Now, rapidly swing the kettle bell. Straighten the upper body and unbend your legs. Keep going in a continuous motion.
  • Each kettlebell swing should go behind you, between your legs and a little above your head on the way up. As it comes back down, let the kettlebell go between your legs and behind you then allow it to come back and swing forward, but don’t use your hips and knees like you would if you were doing another kettlebell swing.
  • Slow down the kettlbell swing and put it on the floor in between your feet at the starting position.

You have now completed a proper kettlebell swing –congratulations!

  1. […] kettlebell snatch is a variation of the kettlebell swing. When the kettlebell rises above the head, the kettlebell is flipped at the end. This puts the […]

  2. […] This movement is supposed to be all from the hips while also working out the bottom and abdominals. Above all else- don’t use your arms to create the motion. When you are returning from the climax of the kettlebell swing allow the kettlebell to swing back behind you, between your legs. Maintain this swinging movement for ten to fifteen repetitions or as many as you feel you are capable of. Detailed Kettlebell Swing guide and video here. […]

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