Kettlebell Swing

An SFG Kettlebell Instructor candidate performs a 2-hand kettlebell swing for correction/critique...

Standards to look for:
1. The back is neutral. The neck is slightly extended or neutral on the bottom of the swing.
2. The heels, toes, and the balls of the feet are planted and the knees track the toes.
3. The shoulders are packed.
4. The kettlebell handle passes above the knees during the backswing.
5. The arms are straight in the bottom position.
6. There is no forward knee movement (increasing ankle dorsiflexion) on the upswing.
7. The body forms a straight line on the top of the swing: the hips and knees extend fully, the spine is neutral.
8. The kettlebell forms an extension of the straight arm(s) at the top of the swing. A slight elbow bend is acceptable.
9. The biomechanical breathing match.
10. The abs and glutes visibly contract at the top of the swing.
11. The kettlebell floats momentarily on the top of the swing.

[lio_convoy]

Thank you for a video that actually shows how to do it without 10 minutes of telling me how not to do it before showing me.

[Hervinbalfour]

His technique was so perfect I can see exactly what I need to do to improve my technique on this exercise. Great video!

[mikeandmom]

I like that your video is under 30 seconds. It's all I needed. Thanks!!

[someguyusa]

This is such a great instructional video. I realized that I wasn't letting the kettlebell swing far enough back between my legs or hinging forward enough. This really made a difference.

[Ymirson]

I appreciate the brevity. Most such videos go on forever before they get to the point.

[anantsharma]

You know you are doing good when, you get a chance to show it in front Pavel sir himself 👍🏻

[countdownstop]

great video. Short and to the point. Thanks !

[ToddField-cqzj]

Arrived in good condition. Weighed it to be sure and it was 25lbs lol. Been about two weeks since I bought it and I can’t get enough 💖 super convenient and travel size.

[catkinson]

Thank you for this video and showing me how to breathe

[antaladrian]

Now THIS here is a decent swing - unlike ~95% of the "swings" teached in "functional fitness" classes...

[jonathonharbeck]

I’ve been doing it wrong, trying to correct when I get to the top. I tend to lean back

[PB-]

is the hip thrust driving the kettlebell up? I started to move the weight with my hips and that movement decreased my lower back pain. My lower back is a little weak so I was confused if I am just activating muscles I haven't used in awhile or just need to drive the kettle bell forward with my hips?

[kloppervok]

So what's the critique? Could he have done anything better? Or is this an example of a perfect swing?

[luisduarte]

I'm trying to do this work out the right way I've watched a few videos and have tried but not sure how to do quite right

[Pharoax]

no matter how many times i see this video i can feel myself getting the form wrong 😭

[balbibou]

Hi, beginner here.
So first thanks for the video.
I watched this video, Pavel one and I read Pavel s book Simple and Sinister. Is it ok to experience a bit of pain in the lower back after my first two sessions ? Wrong technique or weak lower lumbar muscles (getting stronger), I am not sure.
Second point. I understand what Pavel means about "look at the horizon all the time" . However if I do this, I have doubt about the correct alignment of vertebras right under the skull and the rest of the spine especially when the kettlebell is behind your glutes.

[railander]

This seems a bit different from how Pavel himself used to demonstrate the swing in his old videos. He used to say that the swing should somehow imitate the movement of a standing vertical jump, but what this guy is doing does not show any resemblance to a jump. I'm not saying this or that is wrong, what do I know, I just would like to understand what is the difference between these approaches and why.

[yodizzll]

what? no "hey guys today were going to cover the thing that you specifically clicked on this video to see but im just telling you now in case you forgot in the 10 seconds it took to load this video"? i feel so cheated.

[coachkirk]

Hello, i would like to take the two day course in April at your Chicago stop.I would also like to train before it...how much does the kettle bell have to be for that part

[TheDirthound]

I see now, I’m not getting deep or hinging enough in my back swing.