The kettlebell swing is an excellent way to improve glute strength and power. In order to reap the full benefits of this exercise, kettlebell swing technique and proper form are a must. For an individual new to kettlebell swings it is important to go through proper progression, stressing form throughout instruction.
To begin you need to be able to properly perform a hip hinge. Begin with feet just outside shoulder width, push the hips back hinging at the hips with a slight bend in the knees. Do not allow the knees to track over the toes. Be sure to keep the back flat and chest up. Do not progress to the next phase without the ability to hip hinge, this will keep the back safe and strong throughout the swing.
Once you have proven that you can hip hinge, you can progress to the pendulum swing. In the same position as the previous phase, with the kettle bell in both hands practice pulling the weight back and forth using the lats. On the third pass bring the kettlebell into a full swing (shoulder high), extending and driving through the hips and flexing the gluteus maximus. The arms do not pull the weight up. Instead, the power comes from the glutes, and the arms are meant to just hold the weight.
After being able to complete this phase you can progress to the full kettlebell swing. Instead of beginning with the pendulum swing, you can start with the swing seen at the end of the last phase and repeat according to the sets and repetitions prescribed in the workout program. Do not allow regression into a squat swing, where the kettlebell swings below the knees, this puts more emphasis on the quadriceps, so remember focus on the glutes! Once you have mastered the two handed kettlebell swing, you should be able to progress into more advanced swings such as single arm swings or single arm alternating swings.
Thanks to Coach Derrick, Coach Rob and Coach Jason for putting together this how-to on kettlebell swing technique. Good luck!
Loading more stuff…
Hmm…it looks like things are taking a while to load. Try again?