10 Swing Mistakes You Don't Know You Are Making - (NUMBER 5 WILL SURPRISE YOU!)

The Kettlebell Swing is one of the most powerful exercises you can do with a kettlebell. However, there's also a range of mistake you're bound to do if you have never touched a kettlebell before. In this video, I want to help you out in order for you to avoid the most crucial ones.

Mistake #1 - You're not aware of the Kettlebell Swing variants
The most important Swing variations are the Kettlebell Sport (Endurance), Hardstyle (Explosive Strength) and Hybrid Swing (Mix). All three serve different goals so make sure you understand, which one you're currently engaging yourself in.

Mistake #2 - You rip it and grip it
Good technique is taking care of the soft tissues; especially your palm skin. Don't make the mistake of thinking that kettlebell training equals walking around with bloody hands.

Mistake #3 - You don't know the difference between the Hinge and the Squat
The (hip) Hinge is one of the most crucial movements in kettlebell training. Don't make the mistake of misinterpreting the Hinge with a Squat.

Mistake #4 - You're NOT hinging enough
Beginners make the mistake of not engaging their posterior chain (hamstrings, glutes) enough. The resulting problem is a hip hinge, that isn't fully developed.

Mistake #5 - You're EXAGGERATING the Hinge
Like everything in life, kettlebell training is nuanced. If you do the Kettlebell Sport Swing for example, you can use the so called "Lower Back Stretch" mechanism; coined by Honored Master Of Sport Valery Fedorenko. This means, that your Hinge is not as extreme as in other variants of the Swing.

Mistake #6 - You swing away instead of UP

Mistake #7 - You are arm-dominant
Beginners usually make the mistake of using their arms too much in the Swing. This problem ties into mistake #1.

Mistake #8 - Your timing is off
In kettlebell training, we've coined an acronym called "ABC": Arm-Body-Connection. Try to remember this important guideline: Increasing the time your arm is connected to the body and decreasing the time the arm is disconnected from the body.

Mistake #9 - Your take off is off
The Kettlebell Swing is part of the Illuminati; did you even know that?! Jokes aside, there's a technique you need to use if you don't want to waste your first rep. We call it the "Triangle". If you're not aware of this important setup-technique, you'll always make a big mistake before you even start swinging.

Mistake #10 - Your using the wrong weight
Proper weights are instructive; so use them accordingly. This mistake ties into understanding what Swing variant you want to engage yourself in.

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[lebe-stark]

The Kettlebell Swing is one of the most powerful exercises you can do with a kettlebell. However, there's also a range of mistake you're bound to do if you have never touched a kettlebell before. In this video, I want to help you out in order for you to avoid the most crucial ones.

Mistake #1 - You're not aware of the Kettlebell Swing variants
The most important Swing variations are the Kettlebell Sport (Endurance), Hardstyle (Explosive Strength) and Hybrid Swing (Mix). All three serve different goals so make sure you understand, which one you're currently engaging yourself in.

Mistake #2 - You rip it and grip it
Good technique is taking care of the soft tissues; especially your palm skin. Don't make the mistake of thinking that kettlebell training equals walking around with bloody hands.

Mistake #3 - You don't know the difference between the Hinge and the Squat
The (hip) Hinge is one of the most crucial movements in kettlebell training. Don't make the mistake of misinterpreting the Hinge with a Squat.

Mistake #4 - You're NOT hinging enough
Beginners make the mistake of not engaging their posterior chain (hamstrings, glutes) enough. The resulting problem is a hip hinge, that isn't fully developed.

Mistake #5 - You're EXAGGERATING the Hinge
Like everything in life, kettlebell training is nuanced. If you do the Kettlebell Sport Swing for example, you can use the so called "Lower Back Stretch" mechanism; coined by Honored Master Of Sport Valery Fedorenko. This means, that your Hinge is not as extreme as in other variants of the Swing.

Mistake #6 - You swing away instead of UP

Mistake #7 - You are arm-dominant
Beginners usually make the mistake of using their arms too much in the Swing. This problem ties into mistake #1.

Mistake #8 - Your timing is off
In kettlebell training, we've coined an acronym called "ABC": Arm-Body-Connection. Try to remember this important guideline: Increasing the time your arm is connected to the body and decreasing the time the arm is disconnected from the body.

Mistake #9 - Your take off is off
The Kettlebell Swing is part of the Illuminati; did you even know that?! Jokes aside, there's a technique you need to use if you don't want to waste your first rep. We call it the "Triangle". If you're not aware of this important setup-technique, you'll always make a big mistake before you even start swinging.

Mistake #10 - Your using the wrong weight
Proper weights are instructive; so use them accordingly. This mistake ties into understanding what Swing variant you want to engage yourself in.

[chad]

I've probably done hundreds of thousands of swings but I have to think about form everytime. Good to always hear the basics, no one should be too proud to keep learning.

[hhhmmmmmmmm]

This is probably the best video I have seen, demonstrating the difference between the hinge n squat. His knees don’t even move forward when he squats. It’s so subtle but so important. Lifting, instead of swinging can tweak the lower back. Also, ur not getting the full power of the posterior chain. This guy is good.

[RickEmc]

I've been doing the hinge wrong this whole time! Best video on the swing I have seen. I'm going to follow your advice and work on this. Thankyou so much from a KB noob for this quality information.

[MaximShelkov]

I’ve been doing kettlebell swings on my own for years now and this video is great! So many helpful tips!

[rezamalihi]

Masterful & clear explanation here! I'll be keeping all these nuances in mind each time. Many Thanks!!

[evalindamanuel]

thank you so much for this explanation because this really helps.

[fatimaozoguz]

Very informative, thank you! I see there are still a lot of things I have to pay attention about...

[Michellee]

Awesome instructing as always thanks coach 👏👏😍

[buckelism]

Great video, learned a lot, many thanks

[josefcoln]

Superb knowledge of the kettlebells! Thank you! Great video👌

[patrickrobles]

Regarding the ghost hand, as someone interested in martial arts, whenever I'm going one handed weight training, I keep my ghost hand up in a guard position. Close, mid, long, vampire, etc. whatever makes sense for the movement I'm training.
Regarding #8, the ah-ha moment I had was that on the downswing I should hinge at the last possible moment.

[ohtehnoez]

Your videos are great! Thank you for sharing!

[steveboutcher]

Nice Video. Very good tips here. Agree with all of them.

[sairam]

Very well explained and demonstrated 👍

[meisdetermined]

Thank you so much for this in depth explanation! Love it. :)

[joeleenbrogan]

Fantastic content as always Lebe, greatly appreciated ❤️

[wmoran]

Thanks for the tips coach! Always great content 10/10

[Chiburi]

I think ’waisting your first rep’ isn’t the best mnemonic to remind people to do a proper setup and hike back. I think a lot of people will say to themselves, ’miss one rep, so what? Not a big loss, I’ll keep doing it anyway’. Missing the first rep means something for the girevoy athlete, because that is 1 point... but it doesn’t matter much to the regular practicioner. What’s more important to highlight is, imo, that rocking the bell into motion from a dead hang is mechanically ineffective, which means bad form, which means risk of injury. The same reason as to why we should lift and set the weight down with proper form... because doing it carelessly with bad form will make you go ’ouch!’

[aliefradilbaz]

We do not do mistakes, we make mistakes. Good video though, thank you so much!