Basic Kettlebell Swing

The Kettlebell swing is a basic Kettlebell exercise that will build strength, power and endurance in the hips, legs and core. This exercise can benefit anyone looking for improved functional performance and functional strength. It is one of the key exercise drills in Kettlebell training and the base of being able to perform more advanced Kettlebell drills such as the Clean, the Snatch, or any other drills.

When I have seen people first pick up the Kettlebell to perform a swing, the motion is often difficult to execute and awkward to perform for them. Many force the motion of the swing from their upper body, relying on their upper body strength to lift the Kettlebell. Despite its 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. Rather than thrust out their butt with their back straight and shins vertical, they often bend over, rounding their back, or they just squat down, bending their knees far too much and sticking them out in front of their feet.

Here is what is necessary to do to successfully perform the Kettlebell Swing:

1. 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.


2. Lean forward at your waist slightly and bend your knees so as to go into a semi-squat. Keep your back arched and head facing forward steadily.


3. Keep your eyes fixed on a point at eye level directly in front of you.


4. Try a light Kettlebell at first. Let your arms hang loosely and raise the weight with both hands to chest level and inhale. Then, swing the weight with both hands in between the legs towards the back of you while exhaling. Move the Kettlebell using power thrusts from the hip, thigh, and lower back muscles.


5. Complete 5 to 10 sets of 20 to 50 reps of Kettlebell swings with a minute pause between each set of repetitions.

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.

At BOOTCAMP 619, safety is priority one in executing movements with the body. Proper form is essential. Is your exercise being performed properly? Come in and be instructed by a qualified fitness professional today.