The Kettlebell Swing – Part I – The Foundation of Pulling Movements

This archived article was originally published in 2008 and is kept online for archival purposes. Facts, advice, prices, offers and links may be out of date. For current, sourced advice, see our newer guides. The content below may also be incomplete, as some of the original site was lost.

By Christian Rubio

Introduction

The major purpose of this article is to teach the proper biomechanics for ballistic kettlebell lifts, starting with the 2-hand kettlebell swing. The results of using proper mechanics in kettlebell training will include increased performance, greater safety, and less chance of getting injured. Using proper form ensures greater fitness benefits from the lifts. Once you have the basics down, you will have a solid foundation upon which to build your kettlebell exercise repertoire.

The kettlebell swing is one of the most basic, yet important kettlebell exercises there is. It is the foundation for other kettlebell exercises such as cleans and snatches. It is also an incredibly effective exercise for developing extreme fitness. Therefore, it is imperative that you learn to swing your kettlebell correctly. The more time you spend learning and perfecting the kettlebell swing, the better. Think about it this way… it takes as many as ten good reps to undo the negative effects of just one bad rep.

Safety

Before picking up a kettlebell there are several things you need to do to insure your safety:

• Check with your doctor before starting this or any other exercise program. This is very important.
• Kettlebell lifting can be slightly dangerous. Always use proper judgment. Safety should be the primary concern of a kettlebell lifter.
• The area around the lifter should be free of obstructions including other kettlebells.
• One should ideally train in bare feet. If that is not possible, wear wrestling shoes, combat boots, or something similar. No running shoes.
• It is ideal to train outside, where the kettlebell can be dropped if it gets out of control.
• Never hesitate to drop a kettlebell that gets out of control.
• Never engage in aerobic activity before kettlebell lifting.
• This article is not meant as a replacement for hands on instruction from a certified kettlebell instructor or coach. Click here to find a certified kettlebell instructor in your neck of the woods.

Getting started

Good Morning Stretch

We will start with the good morning stretch, which is basically a kettlebell swing without the kettlebell:

• Stand with your feet shoulder width apart toes pointing forward.
• Push your chest out. Try to pinch you shoulder blades together.
• Look forward.
• Place the ridge part of your hand (the pinky side) on the pelvis.
• Push butt back and imagine sitting on a chair that is far behind you.
• Keep your weight on your heels and your shins vertical.
• “Sit” back as far as you can.
• Keep your back flat. Don’t round it.

Two Arm Swing

This is the most basic kettlebell lift and it performed like this:

• Stand with the kettlebell between the feet.
• Feet stay at a comfortable width apart.
• Push your butt back and keep weight on your heels.
• Keep your back flat with a tight arch in your lower back.
• Look straight ahead; pick up the kettlebell with two hands.
• Swing it back between your legs.
• Swing it forward using the hips.
• “Sit” back, as in the good morning stretch, and let it fall between your legs.
• Synchronize your breathing with the movement.
• Project it first to your waist level. As you become comfortable with the movement, project it to waist level, chest level, and finally, above your head.
• Note: This is very important… It is the hip snap that moves the kettlebell, not the arms or the shoulder. Keep your working arms loose, like a rope or chain. Learning the swing is a multi-step process.

In part II of this article on learning the kettlebell swing, I will break the swing down into components and explain each one in detail. I hope that you were able to pick up some good tips. Happy swinging!