Kettlebell Swing

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The Kettlebell Swing

Kettlebell Exercise Information

The Kettlebell Swing is a Loaded Exercise upon which the following exercises build:

Individual exercise information is available by clicking the links above, and more detailed information specified for the Kettlebell Swing can be found below.

The kettlebell swing is a kettlebell exercise where the weight moves back and forth suspended or as if suspended from above. There are many variations of the kettlebell swing but some of the most common ones are the Russian swing, Pendulum swing, and Hardstyle swing.


RPM

Slow tempo:

28RPM for the Kettlebell Swing at a fast tempo.

Fast tempo:

44RPM for the Kettlebell Swing at a fast tempo.


Alternatives

Alternatives for this exercise are:

  1. Kettlebell Hip Hinge Deadlift

Common Mistake(s):

Kettlebell Swing

  1. Chin to chest/neck flexion

    The chin is close to the chest during any hip hinge movement, for example, a swing, clean, or snatch performed with a hip hinge movement.

  2. Hinging too early (following the kettlebell)

    The movement in the knees and/or the hips is initiated immediately when the weight falls back down. As soon as the weight moves back down you are following it.

  3. Kettlebell bobbing on the backswing

    The arms are stopped by the body and the kettlebell/weight wants to travel further which results in bobbing of the kettlebell at the end of the backswing. Bobbing is a short jerky movement, in this case, the kettlebell moves up toward the buttocks and back down as you pull it out.

  4. Rounding the back

    A common mistake, especially when trying to create more range than flexibility allows, is to bend/round/arch the back. The shoulders come forward and the upper part of the thoracic spine is crunching.

    This is not a mistake, nor dangerous if done under the right conditions, but in a hip hinge, this is not part of the exercise’s goals.


This is a root exercise upon which exercise variations build.

Also know as: Any Kettlebell Swing

This is a: Loaded Exercise

Is loaded with equipment: Kettlebell

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On-page quicklinks:

Related Video(s):

Exercise Photo Gallery

Kettlebell Swing

Photos

This is a collection of photos related to this exercise.

Related Workouts or Warm-ups

Form and Technique

This section explains the form and technique for the Kettlebell Swing exercise.

As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.

Set-Up

Form

Goal

Muscles Used:

If no muscles or no prime movers are listed, drill down deeper by selecting an exercise variation..

Lateral Info:

Bilateral Exercise, Unilateral Exercise, Unilateral Load


Exercise Speed(s):

Explosive, Fast, Normal


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