The Kettlebell Swing Technique Everyone Gets WRONG!, by Squat University on YouTube. 3 min 52 s.
- Video length
- 3 min 52 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Stand with feet about shoulder-width apart and place the kettlebell on the floor a little in front of you.
Fold a small towel in half and hold one end in each hand. Push your hips back and let the towel swing between your legs.
Keep your spine long and your shins fairly upright as your hips travel back. Stop when you feel a stretch in the back of your thighs.
Snap your hips forward to stand tall and let the towel swing up to chest height. Your arms stay relaxed and do no lifting.
Repeat the towel drill for a few sets until the hip drive feels smooth and your back stays flat.
Pick up the kettlebell with both hands and hinge again so it swings back between your legs. Keep your arms long.
Drive your hips forward hard and let the bell float up to about chest height. Squeeze your glutes at the top and keep your ribs down.
Let the bell fall back as you hinge, then repeat for sets of 8 to 12 smooth reps.
Add swings to your routine two or three times a week, starting with 3 to 5 sets of 10 reps.
Tips and common mistakes
If the bell rises above shoulder height, you are lifting with your arms instead of your hips.
Keep your neck neutral and your eyes on a point in front of you rather than looking up.
Start light. A bell you can swing with clean form beats a heavy one that pulls you forward.
Stop the set when your hinge gets sloppy, since tired reps are where back strain happens.
Questions
Should my knees bend during the swing?
Only slightly. The movement comes from pushing your hips back, not from squatting down, so your shins stay close to vertical.
How heavy should my first kettlebell be?
Most beginners do well with a bell light enough to swing for 10 clean reps. Choose a weight you can control before going heavier.
Can I do kettlebell swings if I have back pain?
Check with a doctor or physio first. The hinge drill with a towel is a gentle way to learn the pattern before adding weight.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
