Kettlebell Swing

The technique.

1. 01

   Stand with feet shoulder-width apart, kettlebell about a foot in front of you.

2. 02

   Hinge at your hips, keeping your back straight, and grasp the kettlebell with both hands.

3. 03

   Hike the kettlebell back between your legs, loading your glutes and hamstrings.

4. 04

   Explosively drive your hips forward, squeezing your glutes, to swing the kettlebell up to chest height.

5. 05

   Allow the kettlebell to swing back down, controlling it as you hinge at your hips again.

What goes wrong.

• ×Squatting too much, turning it into a squat rather than a hip hinge.
• ×Lifting with the arms, rather than driving with the hips.
• ×Rounding the back, especially at the bottom of the swing.
• ×Not fully extending the hips at the top, limiting glute contraction.
• ×Letting the kettlebell control you, instead of controlling the kettlebell.