The kettlebell swing is an incredible exercise when done well – it builds power, strength, and stability. But it can also be one of the more complex exercises to master, but once you do, that’s where the magic happens.
Let me back up first though. If you are generally searching “kettlebell swing” on the world wide web, you are bound to come across A LOT of different stuff. At SSP, we do a form of kettlebell swing that’s most similarly linked to a variation called “hardstyle.” This means we are emphasizing hip power and full body tension during the movement. Not all styles are like that (but we’ll leave that for a different email!).
That said, let’s walk through everything you need to know to start kettlebell swinging like a pro.
Like I mentioned above, we emphasize utilizing explosive hip power in our kettlebell swings. What does that mean? The first step is to master the hip hinge correctly—essentially, driving your hips back and using the power of your glutes, hamstrings, and core to propel the kettlebell forward. As you swing the kettlebell, the power from your hips, as you hinge back and explode into extension (standing tall), will float the kettlebell forward. In fact, we want to think very little about using our arms–they’re just an instrument here to assist in the movement. The entire exercise is focused on engaging your posterior chain (the muscles along the back of your body) to develop strength and power in the hips and lower back.
How to Perform A Kettlebell Swing Like we do at SSP!
- Set up: Stand with your feet shoulder-width apart, and place the kettlebell a few inches in front of you. Keep your chest tall, and engage your core.
- Hip Hinge: Push your hips back while keeping a flat back (think of it as closing a car door with your hips). Your knees should be bent slightly, but your primary movement comes from your hips moving backward.
- Swing the Kettlebell: Grab the kettlebell with both hands, tip it slightly on its side, and swing it back between your legs. Then, drive your hips forward to stand up powerfully, using the power of your hip drive to swing the kettlebell to chest level. The kettlebell should feel weightless at the top of the movement!
- Controlled Descent: Let the kettlebell swing back down naturally, guiding it through your legs while maintaining that hip hinge motion. Your wrists should end by your inner thighs before standing up to swing again. Keep your back straight and your core tight throughout the movement.
Take a look at this video we posted for a step-by-step!
Remember, it takes practice, but the more you do it, the more you’ll be swinging like a pro in no time. A beautiful kettlebell swing is actually one of our favorite things to see in the gym as coaches. 🙂
If you have any questions or want to work on your kettlebell swing more, feel free to reply back here! I’d love to help.