KETTLEBELL SWING

Equipment & Set Up

• Kettlebell (KB)

Primary Muscles Involved

• Biceps femoris
• Erector spinae
• Gluteus maximus

Starting Position

• Grab KB handle with both hands, centered along midline of body.
• Feet shoulder width apart, toes straight.
• Set your core—brace the abdominals, retract the scapulae, and inhale.

Movement Execution

• Initiate eccentric phase of the movement by driving the hips back.
• KB will drift down between knees, with spine remaining neutral.
• Initiate concentric phase of movement by explosively extending the hips and knees, exhaling after KB reaches chest height.

Safety & Spotting Techniques

• KB swing does not require any form of spotting.
• Ensure the lifting area is clearly marked, free of equipment and tripping hazards.

Common Errors & Corrections

• Excessive knee flexion
  1. Emphasize pushing the hips back.
  2. If the problem persists, reduce the load.
• Hyperextension at finish
  1. Emphasize tall finish with shoulders over hips.
  2. Do not extend beyond neutral.
• Shoulders hiking upwards
  1. Emphasize retracting the scapulae.
  2. If the problem persists, reduce the load.

Variations and Progressions

• Variations: 1 Arm KB Swing; 2 KB Swing
• Progression: KB Overhead Swing; Banded KB Swing