HOW TO DO A KETTLEBELL SWING WITHOUT HURTING YOUR BACK!, by Dr. Dan's Plan on YouTube. 2 min 49 s.
- Video length
- 2 min 49 s
- Time to do it
- 10 minutes
- Difficulty
- Medium
- Steps
- 7
What you need
Steps
Place a kettlebell on the floor in front of you, with feet slightly wider than shoulder width and toes forward.
Hinge at your hips and push them back, keeping your back flat and shins close to vertical. Reach both hands to the handle.
Grip the handle with both hands, brace your core, and hike the bell back between your legs like a football hike.
Snap your hips forward and squeeze your glutes to swing the bell up to about chest height. Keep your arms relaxed.
Let the bell fall back as you hinge at the hips, keeping your spine neutral. Do not squat or round your back.
Repeat for your planned reps, then set the bell down by hinging at the hips instead of bending over.
Stop the set if you feel lower back pain, dizziness or discomfort. Check with a healthcare provider before starting a new exercise program.
Tips and common mistakes
Start with a lighter kettlebell than you think you need, and add weight only when your hinge stays smooth.
The swing is a hip hinge, not a squat or an arm lift.
Keep the bell close to your body on the backswing and let your hips drive the movement.
If your back starts to round or arch, end the set.
Questions
How heavy should my first kettlebell be?
Choose a weight you can swing for 8 to 10 reps with a flat back and relaxed arms. Start lighter than you expect and add weight only when your form stays solid.
Should I squat during a kettlebell swing?
No. The swing is a hip hinge, so push your hips back and let your knees bend slightly instead of lowering into a squat.
How many kettlebell swings should I do?
Start with 3 sets of 8 to 10 swings and rest between sets. Add reps only when you can keep the same form.
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.
