How to do a Proper Kettlebell Swing (Don't Make THIS Mistake!!)

The Kettlebell Swing is a great full-body exercise that has amazing carry over to other aspects of physical performance. Unfortunately, many people get the exercise wrong. Today Mind Pump shows you the proper way to do a kettlebell swing and reveals mistakes people may make.

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[juliehock]

The perfect exercise, and done correctly is a strength and cardio exercise. I aim to do 100 swings every training day. Love suitcase swings also with two bells, at present I’m doing 2 x 8kg. Am definitely not a hunky muscly guy, but at 78 I can definitely move those bells - snatch, squat, rack and press etc etc and deadlifts.

[jeffcummins]

Thank you Sal Di Stefano for mentioning the cardio effect this exercise has. You hear this constant debate about strength resistance training vs. cardio; the truth is you need both, and the two-handed KB swing does a great job of delivering both.

[flareplayerico]

I have had lots of people get back injuries through this one, so credit to you, gents, for discussing it.

[theswingsetproject]

I like the Mind Pump guys. I listen to their podcast all the time. But as a kettlebell enthusiast for over 10 years, and an RKC/StrongFirst instructor for the last 4, there is quite a bit wrong with the kettlebell swing that Justin is doing. 1) We do not teach the start of the swing with the KB behind the body. Never have. 2) Justin’s neck and lower back are anything but neutral 3) Justin’s shoulders are in his ears - very little Lat engagement 4) His stance is too wide, not driving enough force through the ground. A KB swing is a “jump, without the jump.” 5) The kettlebell is smacking him in the ass on the way back through, which indicates a shortened hinge where the hamstrings are not fully engaged and the lower back is taking too much of the load. Just some thoughts. Like I said - Love the Mind Pump crew, but we have a responsibility to teach this move correctly and safely. Way too many instructional videos out there where dudes are just making stuff up....

[Cowface]

I love the kettlebell swing so much. I think it’s my favorite of all. We live such anterior dominated lifestyles and this one works the entire posterior chain, is both a strength and cardio exercise, highly functional, explosive, and helps develop the glutes nicely.

I do have to be careful not to use too much weight, I’ve hurt my shoulders by using a KB too big for me to control on the descent.

[heatherhall]

Love the towel analogy to explain the kinetic energy involved! Thanks!

[PUABored]

Two big things I drew from this tutorial. (1) Start with the kettlebell behind you (2) Its not meant for you to force it up there with your arms its momentum.

[thesoakers]

I like the talking and discussing the proper techniques and benefits. Make sure its done correctly. Good video

[YummyGummy]

This is crazy to say but admittedly even watching this thoroughly it's still a move that takes so learning or getting used to....

[diggitech]

Good technique, I started just going to the hips, from the floor to hip height, hips forward no swing.I first broke it into 2 movements, helped me smooth out the exercise learned how to like they said use the hips & gluteus.Yes @ 6:29 ☝️

[chrisfoto]

Needed this to adjust my form. Was leaning over way too much. Thanks!

[alleo]

differentiating the swing from a squat movement is great. Thanks for sharing!

[nicolelillaine]

Thanks guys! I live to hear the breakdown of the mechanics behind each exercise. It helps me not only focus on the proper form but also hone in on the mind body connection to the correct muscle group. Thanks again! 🙂

[donniecain]

These guys are great ! The interaction between them us Execellent and they are spot on in their instructions ! Thanks guys for the video !

[somedude]

Starting with the kettlebell behind you? Good luck with a heavier load!! You’ve just made a lot of physiotherapists smile. And arms and shoulders should be relaxed but in control - again try doing that with a heavier load!

[monikaopenshaw]

Thank you for the demonstration; very helpful.

[carleshahalkias]

Thank you! Somehow I always find myself always wanting to go into a dang squat!! This video was great.

[ajayh]

I think such videos are very important to prevent injuries...I watched a lot of videos before I started my swings..So thanks for video guys...Nothing wrong in talking too much if the same prevents injuries...

[lysduchamp]

REALLY great example of how to do the move! thank you

[teciasexy]

This video is great for beginners as myself!