The Kettlebell Swing – Part II – Getting Down to Basics

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 Facts, advice, prices, offers and links may be out of date.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

The following exercises are designed to help you understand the correct biomechanics of kettlebell lifting. In the previous article, The Kettlebell Swing – Part I – The Foundation of Pulling Movements, I described the basic movement for the swing. In this section, I am going to break it down into components. I will list extraneous movements to be performed. These exercises will help to develop the proper form for each component of the swing. During the learning portion of your training, practice these extraneous movements in between each set of swings. Then, focus on incorporating what you have just learned into your next set of swings. For example, after a set of swings, perfectly perform a few slow-motion vertical jumps, then incorporate what you learned about the hip snap into your next set of swings.
Ok, here we go…

Component: Hip Snap or Hip Thrust

Helper Movement: Slow Motion Vertical Jump

• Keep your feet somewhat close together.
• Swing your arms back.
• Push your butt back (such as when trying to sit back on a chair).
• Shins must stay vertical.
• Keep your weight on the heels.
• Jump straight up in slow motion.
• Notice how the hip snaps forward and, at the top, the weight shift towards the toes.
• Accentuate the hip snap that you noticed at the top of the jump.
• Lesson Learned: The hips must fully lock out at the top of the kettlebell swing.

Helper Movement: Long Jump

• This movement is similar to the vertical jump, except that you project your body forward, instead of upward, by projecting your hips forward.
• Lesson Learned: The hips must fully lock out at the top of the kettlebell swing.

Component: Fold at the Hips

Helper Movement: Box Squats

• Place a chair a foot or two behind you; the farther back, the better.
• Keep your shins vertical and sit back until your glutes are just touching the chair.
• Come back up by squeezing your glutes.
• Lock out your knees and hips once you’ve stood completely up.
• Lesson Learned: Keep the shins vertical. Use glutes to come back up.

Component: Pull Yourself Down with the Hip Flexor Muscles

Helper Movement: Boxer Sit ups/Stand ups

• Sit on the ground with your legs straight in front of you.
• Have your training partner hold your feet down.
• Sit back until you feel the pull on the hip flexor, or,
• Stand up and place your fingers at the top of your thighs, near your hip joints, and lift one knee to your chest. Get a feel for where your hip flexors are.
• Lesson Learned: Actively pull yourself down with the hip flexors. Don’t just passively bend. One Arm Swings

• Similar to the two arm swing, but done with one arm at a time.

Review: The Finer Points of Pulling Movements

• Always remember: “safety first”.
• Picking the kettlebell up the proper way.
• Your weight stays over your heels.
• Fold at the hip.
• It is very important to use the hip flexor muscles to pull yourself down further.
• Shins must stay vertical.
• Squeeze glutes at the bottom of the pull to come back up. Proper glute action carries over to all pulling excercises.
• Snap the hips forward.
• Hips and knees must be 100% completely locked out at the top of the movement.
• Imagine that your arms are like chains holding a wrecking ball. Swing the kettlebell with your hips, not your arms or shoulders.
• Synchronize your breathing with the movement.
• Vary the height, and type of swing.
• Review and use the fundamental pulling exercises to perfect form.

So, there you have it… some of the finer points to building a good foundation in kettlebell training by perfecting the kettlebell swing. As always, proceed with caution and common sense… and most importantly, have fun.