Swing (Kettlebell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet shoulder-width apart, holding a kettlebell with both hands in front of you.
   • Position the kettlebell between your feet, ensuring your back is straight and your core is engaged.
2. Step 2Hinge at the Hips
   • Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   • Grip the kettlebell with both hands, palms facing you, and let it hang down in front of you.
3. Step 3Prepare to Swing
   • Pull your shoulders back and down, engaging your lats and core.
   • Look forward, keeping your neck in a neutral position.
4. Step 4Initiate the Swing
   • Drive through your heels and thrust your hips forward, swinging the kettlebell back between your legs.
   • Keep your arms straight and allow the kettlebell to swing back naturally.
5. Step 5Swing Forward
   • As the kettlebell swings back, thrust your hips forward explosively, allowing the kettlebell to swing up to shoulder height.
   • Keep your arms straight and let the momentum of your hips drive the kettlebell.
6. Step 6Control the Descent
   • As the kettlebell begins to descend, guide it back down between your legs while hinging at the hips again.
   • Maintain a strong core and keep your back straight throughout the movement.
7. Step 7Repeat
   • Continue swinging the kettlebell for the desired number of repetitions, focusing on maintaining proper form.
8. Step 8Finish the Exercise
   • After completing your reps, carefully set the kettlebell down on the ground.
   • Stand up straight and take a moment to catch your breath before moving on.