Swing

LOWER BODY | PULL

Glutes / Hamstrings / Lower Back

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Description

The Swing is perhaps the most fundamental kettlebell movement there is.

Although primarily a lower-body exercise that activates the glutes and hamstrings, the swing also activates the back and rear delts. This is more apparent when using heavier bells. 

To perform the Kettlebell Swing:

• Begin with your feet shoulder-width apart and the kettlebell on the ground in front of you. The distance should equal about the length of your foot.

• Hinge at the hips and grasp the kettlebell handle with both hands. Keep your back straight and your chest up. You should be angled at about 45-degrees, with your thighs near-parallel to the ground.

• Initiate the swing by hiking the kettlebell as if it's a football. In the backswing, your forearms should touch your inner thighs.

• From here, generate power by hinging the hips forward. It's helpful for some people to visualize this as a humping motion. Your forearms should detach from your thighs only when your knees are straightened and your legs are vertical.
  
  

• From force generated by the glutes, hamstrings, hips, and lower back, the kettlebell should swing forward and upward, with your arms remaining relatively straight. It's okay to have a slight bend - the arms are relatively relaxed and acting only as levers for the bell.

• As the kettlebell reaches its peak height (chest height), it begins to descend, and you maintain the swing by hinging at the hips again for the next rep.

• Continue the fluid swinging motion for the desired number of reps.

The Kettlebell Swing is renowned for enhancing power, strengthening the posterior chain, and improving overall athleticism. Regular inclusion in your workout routine can yield substantial fitness benefits.

NOTE: Your arms should be slightly relaxed, and it is quite alright to have a slight bend at the elbows.