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, toes straight.
• Set your core- brace the abdominals, retract scapula, and inhale.

Movement Execution

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

Safety & Spotting Techniques

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

Common Errors & Corrections

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

Variations and Progressions

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