The kettlebell swing is a great exercise to incorporate into your fitness routine to improve strength, power, cardiovascular fitness, and promote weight loss. The different variations of the KB swing offer unique challenges and benefits to keep you moving toward your fitness goals while keeping things interesting.
As with any exercise, good form is crucial when it comes to seeing the results you want while preventing injury. Note that the National Academy of Sports Medicine (NASM) highly recommends consulting a certified Personal Trainer to help you assess your current level of fitness and movement capabilities. To get a custom training program specifically focused on helping you reach your health and wellness goals, email fitness@waverleyoaks.com.
MASTERING CORRECT KETTLEBELL FORM
- Kettlebell swings are a hip hinge movement, not a squat to front raise movement. There will be little bend in the knee as the hips sit back to initiate the movement.
- Your back should stay totally straight the entire time. Keep your abs engaged and avoid pressing the hips forward at the top of the movement (over-extending in the back).
- Only let the kettlebell swing to eye-level or shoulder height at the top of the movement.
- To keep strong and safe posture during this movement, it helps to begin with good posture. From the moment you hinge to grasp the kettlebell handle, keep your back flat and abs tight (think long spine with your chin tucked).
How Many Reps and Sets?
Beginners: Start with 2-3 sets of 5-8 reps
Intermediate/Advanced: Aim for 3-4 sets of 8-12 reps
Start with a weight that’s just heavy enough to discourage a “squat and front raise” movement (i.e., one with which you couldn’t easily perform front raises). This will help you avoid this common mistake and help you to learn to use the glutes to drive the movement. When you find that you can do two extra reps with good form for two sets, it’s probably time to increase your weight.
Try increasing the weight in small increments (2-5 pounds) as you get the hang of it, but don’t be afraid to challenge yourself with the weight for strength development once you become more intermediate or advanced.
Standard Kettlebell Swing
Also known as the Russian Kettlebell Swing, this version stops the swing at shoulder height rather than allowing the kettlebell to swing overhead (like in the American KB swing). This version is safer for your shoulders and a great place to start. Here’s how to perform it:
- Stand with feet slightly wider than hip width with the kettlebell on the ground about 6 inches in front of you.
- Hinge at the hips, keeping the back flat, bending down to grasp the handles of the kettlebell.
- Engage the core and inhale as you “hike” the kettlebell back to begin the movement.
- Drive the hips forward as fast as you can, using the glutes for power. The kettlebell should naturally swing upwards at this point.
- Keep the core tight as you stop the kettlebell at around shoulder height or eye-level and hike it down again between the legs, hinging at the hips as you do so.
- At this point you can either repeat the swing or set the kettlebell back down in front of you to complete the rep or set.
Risks and Injury Prevention
Like any exercise, the KB swing comes with inherent risks. Fortunately, these risks can be avoided by following some simple precautions and paying attention to form. Common mistakes to avoid:
- Letting the back bend forward as you “hike” the kettlebell. Instead, keep the back completely flat with the abs engaged throughout the movement. Because KB swings are a hip hinge movement, it’s critical that exercisers master the hip hinge before attempting this move.
- Over-arching the back at the top of the movement. Some people press the hips too far forward, causing the back to over-extend, which causes extra pressure on the spine. Instead, drive the hips forward only to a standing position to protect the back while getting maximal glute contraction.
- Reaching the kettlebell too far between the legs. Over-reaching can cause some problems for the back, so aim to swing the wrist to the inner thighs and no further.
- Doing the “squat to front raise.” This can cause excessive strain in the shoulder joint. Rather, perform a hip hinge (sitting the hips back with just a slight bend in the knee) and explode the hips forward to provide the momentum needed to swing the kettlebell. The arms should feel light as the KB swings upward!
While beneficial for many, the kettlebell swing may not be a movement that is appropriate for everyone. If you are interested in adding KB swings into your workout and/or want to have one of our trainers evaluate your form, please do not hesitate to contact us. We are happy to help!