Here’s How To Perform The Perfect Kettlebell Swing


The kettlebell swing is a terrific, efficient exercise when performed properly. For a lot of people who’ve never worked out before, however, this can be a very challenging thing to do when starting off. Therefore, we’ve come up with a four-step program to help you perform the kettlebell swing perfectly.

The Wall Touch

Keep your feet shoulder width apart and face away from a wall, about a foot away. Take the blades of your hands and place them on your inner thighs, push your hips back with your arms until your butt touches the wall. Perform ten reps of this, but don’t lean on the wall, your weight it still on your feet. Once you can perform ten reps, move half an inch away from the wall and try again. Perform another ten reps like this. If you have to bend your knees, that’s okay, just make sure that you’re bending your hips before you bend your knees. Move away a bit more from the wall and repeat.

The Deadlift

Take your kettlebell, stand with your feet shoulder-width apart yet again, and place the weight on the ground between your feet. Do the same you would do with the wall touch, bend down in the same fashion and grab the kettlebell. Pull yourself slightly towards the kettlebell, so you’ll shorten the space between your joints. Reverse the motion and raise yourself up with your back straight. Keep your shoulders down and back (very important for preventing injury). Make sure your glutes are tense while lifting and push down into the ground with your feet.

Power Swing

Set yourself up just like you would for doing the deadlift, except that now you can place the kettlebell in front of you, about the length of your foot away. Lower yourself to the bell, make sure your hips are down and back, and grab hold of the weight, then swing the bell up. Perform ten single reps.

Continuous swings

Now that you can do ten single reps, the goal is to keep swinging without stopping after each swing. Ten to twenty continuous reps should be your goal, as anything more can lead to a sore back and bad form, which can lead to injury. Remember that you should always worry about the quality of the exercise before the quantity – if you aren’t doing it right, you aren’t doing it at all.

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