To do kettlebell swings correctly, follow these key steps focusing on hip hinge mechanics and proper form:
- Set Up
- Stand with feet slightly wider than hip-width apart, toes pointing forward.
- Place the kettlebell on the floor about 12 to 18 inches in front of you.
- Hinge at your hips by pushing your butt back and slightly bending your knees, keeping your back flat and core engaged.
- Grab the kettlebell handle with both hands, keeping your shoulders pulled back and down to engage your lats
- Load the Swing
- Pull the kettlebell back between your legs by hinging at the hips and slightly bending the knees.
- Keep the weight in your hips and load your hamstrings.
- Maintain a soft knee bend, not a squat, with a straight line from head to heels and a neutral spine
- Drive the Swing
- Forcefully drive your hips forward by contracting your glutes and snapping your hips through.
- Allow the kettlebell to swing forward and up to about shoulder or chest height, using the momentum generated by your hips rather than your arms.
- Keep your arms relaxed and straight, letting the kettlebell swing freely. Your body should be upright with ankles, knees, hips, and shoulders aligned at the top of the swing. Brace your core
- Reload the Swing
- Let the kettlebell descend naturally as you hinge at the hips again and push your butt back.
- Prepare to repeat by loading your hamstrings and glutes as the kettlebell swings back between your legs.
- Keep the movement fluid and continuous, avoiding excessive knee bending or squatting
Additional Tips:
- Avoid squatting too much; use a foam roller behind you as a cue-if you hit it, you are squatting too low.
- Keep your back flat and core tight throughout to protect your lower back.
- Use the hip hinge movement rather than arm strength to generate power.
- Start with lighter weights to master form before increasing load
Perform 2–3 sets of 10–20 reps or as desired, focusing on smooth, controlled swings. This exercise is effective for building power, conditioning, and strengthening the posterior chain with low impact on joints
. This approach ensures a safe, powerful kettlebell swing that maximizes benefits and minimizes injury risk.
