The Kettlebell Swing Mistake Everyone Makes (And How to Fix It), by Colossus Fitness on YouTube. 2 min 51 s.
- Video length
- 2 min 51 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Stand with feet slightly wider than shoulder width, toes forward. Place the kettlebell on the floor about 30 cm in front of you.
Hinge at the hips and bend your knees slightly to reach the handle. Keep your back flat and your shins close to vertical.
Grip the handle with both hands and pull the bell back between your legs, like a hiking pass. Keep your arms relaxed and straight.
Snap your hips forward hard and squeeze your glutes to drive the bell up to about chest height. Let the arms float, do not lift with them.
As the bell falls, hinge at the hips again and let it swing back between your legs. Keep your chest up and your spine neutral.
Repeat for 10 to 15 smooth reps, breathing out at the top of each swing. Stop when your form starts to break down.
Check yourself: your arms should stay loose and your lower back should not arch or ache. If the bell rises above shoulder height, you are using too much arm.
Tips and common mistakes
Think of the swing as a hip hinge, not a squat or a front raise.
Keep your core braced and your neck neutral so your back stays safe.
Start light and add weight only when 15 clean reps feel easy.
If your lower back hurts, stop and practise the hinge with no weight first.
Questions
Why does my swing feel like an arm exercise?
You are probably lifting the bell with your shoulders instead of snapping your hips. Let the arms stay relaxed and drive the bell up with a fast glute squeeze.
How heavy should my first kettlebell be?
Most beginners do well with a bell light enough to swing 15 times with clean form. Pick one you can hinge and hold comfortably before adding weight.
How many swings should I do?
Start with 3 sets of 10 to 15 reps and rest between sets. Quality beats quantity, so stop a set once your form slips.
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.
