How to do KETTLEBELL SWING (Use Your Hips!) Ft. Cory Schlesinger, by Mark Bell - Super Training Gym on YouTube. 5 min 26 s.
- Video length
- 5 min 26 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Stand with feet a little wider than your hips, toes pointing forward. Place the kettlebell on the floor about a foot in front of you, centered between your feet.
Hinge at your hips and push your butt back, keeping your shins fairly vertical. Let your chest tip forward and grab the handle with both hands, thumbs around it.
Set your back flat and pull your shoulders down. Squeeze your armpits as if you were holding a newspaper under each arm.
Hike the bell back between your legs like a rugby pass, then snap your hips forward to stand tall. Let that snap float the bell to about chest height, not overhead.
Let the bell fall back as you hinge again, guiding it between your legs with relaxed arms. Keep your spine neutral and your heels down.
Repeat for 10 to 15 smooth swings, breathing out sharply at the top and in as the bell drops. Stop the set when your hinge form starts to fade.
Park the bell by hinging and setting it down in front of you, or let it swing back once and place it gently. Do not bend over with straight legs to pick it up.
Tips and common mistakes
This is a hip hinge, not a squat: your knees stay softly bent while your hips travel back, not down.
Do not lift the bell with your arms or shoulders. The arms are ropes and the hips do the work.
Keep the bell at chest height. Swinging overhead turns it into a different, riskier move.
If your lower back feels it more than your hamstrings and glutes, your hinge is off. Lighten the weight and slow down.
Questions
How heavy should my first kettlebell be?
Pick a weight you can swing 10 to 15 times with clean form and no strain in your back. Many beginners start around 8 to 12 kg for a two-handed swing and move up once the hinge feels automatic.
How many swings should I do?
Start with 3 to 5 sets of 10 to 15 swings, resting a minute between sets. Quality beats volume, so end the set the moment your hinge gets sloppy.
Can I swing with one hand?
Yes, but master the two-handed version first. A one-handed swing adds rotation and grip demand, so get the hip snap consistent before you try it.
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.
