Kettlebell Swing

Setup

1. 01Place the bell about a foot in front of the feet and hinge to grip it with both hands.
2. 02Set a flat back, packed shoulders, and shins close to vertical.
3. 03Tilt the bell handle toward you to pre-load the lats.
4. 04Take a breath and brace before the hike.

Execution

1. 01Hike the bell back high between the legs, keeping it close to the groin.
2. 02Snap the hips forward hard so the bell floats to chest height.
3. 03Squeeze the glutes and stand in a vertical plank at the top.
4. 04Let the bell swing back down and re-hinge just as the forearms touch the hips.

Checkpoints

• -The movement is a hinge, not a squat; shins stay nearly vertical.
• -The bell floats up from hip power, not from the arms lifting.
• -The top position is a standing plank with glutes locked.
• -The back stays flat in the bottom of every hinge.

Common mistakes

• -Squatting the swing and losing the hip snap.
• -Lifting the bell with the shoulders to force extra height.
• -Hinging too early on the way down so the bell drops low and yanks the back.
• -Overextending the lower back at the top instead of finishing with glutes.