Kettlebell Swings...You're Doing It WRONG

To set the record straight, KB swings are intended to be a lower-body HINGE movement, not a shoulder exercise or a squat movement. Squatting your swings not only makes this exercise much less effective but also places a ton of shearing forces on the lumbar spine. What seems like such a simple exercise, can actually be quite complex to teach since there are a handful of nuances that can make or break the safety and effectiveness of the movement.

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Knowing the top priorities when teaching any exercise should be step 1, so you know what to teach first, and when/how to regress if things go wrong (see video “Exercise Priority” on Coach PJ Nestler Youtube). Stop squatting or front raising your KB Swings, and follow these guidelines to perform this movement correctly.

[martybmccabe]

Please do a video on single arm kettle bell swings. I feel like there are more things that can go wrong with these. Love the content!

[meadowlarkfitnessandwellne]

That squat swing drives me crazy. I’m glad you’re educating the world!

[c.swings]

Teaching the hip hinge before the swing is so important! Thanks for sharing!

[elecaire]

Great video. I appreciate the explanation and demonstration of common mistakes preceding the instruction on correct form/execution. Thank you!

[sharpskilz]

Next on "You're doing it wrong" Camera angles.

[somethingboldanddifferent]

I did this today (not with kettlebells, which I don't have access to, but a 13 pound water jug with a kettlebellish handle) and followed these instructions, and I felt it in all the right places! Good stuff. Thanks!

[kw]

This was so helpful! I was doing it wrong. I heard kettlebell swings were better than burpees so I want to make sure to get the form right. Thanks for explaining it so well!

[screamingeagle]

You can't push yourself when doing these. I just begun doing this with a 50lb KB and I am 49 years old and I love it! Just have fun doing it and keep it simple, also add music.

[LiLgPnoy]

I kept doing the squat. I had no idea it was incorrect. Thanks dude!

[jburghau]

I also made the mistake years ago by not warming up properly and using bad form and my right hamstring popped. Thanks for the instructions.

[conanb]

The best tip I ever got was to simply push the hips backwards and then forwards. You can't go wrong, it's all a hip stretch and thrust.

[Hokit]

Excellent demonstration - explanations very clear.

[krow]

Excellent explanation. Thank you for pointing out the wrong vs right way of performing this exercise

[maxwellschmidt]

I've always questioned the "squat swing" some online coaches present as a variant. The swing is a posterior chain exercise more akin to the deadlift. Some flexion of the knee can be accepted, but the motion should always have more in common with a deadlift than a squat.

[wayofthewonderer]

Thank you mate

You should do another of these

[juliopimenta]

Thanks a lot! I’ve playing Kb and I enjoy a lot.

[hangman]

Dude this looks so easy but it’s so freaking hard!!!

[josefinjulin]

Nice explanation. How about keeping a slight bend in the elbows to be able to keep the shoulders back?

[linusiaczek]

I feel like the only safe way to learn the kb swing when you are a beginner is to have someone observe your form while you're doing it. I've tried many times and I can't know for certain if I'm doing it right when there is no one to correct the possible mistakes.

[nenadsrnka]

Does kettlebell swings like this can help me with hernoated disc ?