How to do a kettlebell swing

Teach: How to do a kettlebell swing

What to say

A kettlebell swing is a fast hip hinge, not a squat and not a front raise, and the power comes from the hips while the arms stay loose. Hike the bell back between your thighs with a flat back, then snap your hips forward and squeeze your glutes so the bell floats to chest height on its own. Learn the hinge without a bell first, start light, and stop the set the moment your back rounds.

What to show, in order

1. Practice the hinge first: push your hips back to touch a wall behind you while your back stays flat.
2. Stand with feet a little wider than hips and the bell a foot in front of you.
3. Hinge, grip the handle with both hands, and tilt the bell back toward you.
4. Hike it back high between your thighs, forearms against your inner thighs.
5. Snap your hips forward and squeeze your glutes to stand tall, letting the bell float to chest height.
6. Let the bell fall back and hinge as it passes your hips, keeping your back flat.
7. Stop the set when your back rounds or your arms start lifting the bell.
8. Park the bell back on the floor in front of you with a hinge, not by dropping it.

When to stop and call a professional

• You feel chest pain, pressure, faintness or unusual breathlessness: stop and call your local emergency number, 911 in the US.
• You have a history of lower back problems or disc injury: have a qualified coach or physical therapist check your hinge before swinging.
• You feel sharp back pain, or pain, numbness or tingling down a leg: stop and see a clinician.
• You have a heart condition, high blood pressure, a recent injury or surgery, or you are unsure whether exercise is safe for you: ask a clinician before you start.

The check question

Ask: What drives the bell up in a swing? Answer: The hips snapping forward

From EveryManKnows. General information, not professional advice.