Correct Form for Kettlebell Swings

The inspiration for the modern kettlebell came from the giri, a triangular shaped weight used to measure foodstuffs. On top of the kettlebell sits a handle that changes the way the weight affects the weight's balance in your hands, especially when you perform the kettlebell swing. This exercise requires proper form; it's best to receive instruction from a certified kettlebell trainer to reduce your chances of being injured while performing the kettlebell swing.

  1. Setup

    • Correctly setting your body before you do kettlebell swings ensures you target the right muscles while reducing chances of an injury. Place the kettlebell on the ground, with the handle pointing up. Stand facing the kettlebell with your feet shoulder-width apart and the toes of both feet sitting 2 feet behind the bell. Bend over and hold the kettlebell handle with both hands while keeping your knees slightly bent, behind your toes and with your back parallel to the floor. Your body will be in a straight line from your tailbone to your head.

    Movement

    • Before swinging the kettlebell, tilt its handle toward you. Swing the kettlebell backward through your legs until your forearms touch the top of your thighs. During this portion of the movement, stay in your starting position. This means a flat back and slightly bent knees that stay behind your toes. Stand up straight, while contracting your core and glute muscles, as you swing the kettlebell up to or slightly above eye level. Keep your arms straight throughout the movement and your shoulders in line with your body. This stabilizes the weight while protecting your shoulder and back from injury.

    Muscles Worked

    • Different muscles work through each portion of the kettlebell swing. Your latissimus dorsi and hamstring muscles start the process when you swing the weight from the ground and through your legs. As the weight moves upward, you engage your core muscles including the rectus abdominis to stabilize your body. When you reach the top of the movement, squeeze your glute muscles together. Each muscle continues to work with each repetition you perform.

    Variations

    • One slight variation changes the kettlebell swing from a bilateral to a unilateral exercise. The starting position and movement remain unchanged, but your grip on the kettlebell changes from a two-handed to a single-handed grip. Lower the weight of your kettlebell to the floor when done exercising, and remember to maintain your form to avoid injury.