How To EFFECTIVELY Learn The KETTLEBELL SWING - (5 SIMPLE STEPS)

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The Kettlebell Swing is one of the foundational exercises of a solid kettlebell training routine.

It's also considered as the vital connecting link between Clean & Press and Snatch. Mastering the Kettlebell Swing is essential.

We're building on the following 5 steps - so called "phases" - to deconstruct the complexity of the exercise. In this video, we take a look at the "Hand To Hand Swing" of which we believe it's the best and efficient version of the Swing.

PHASES

Phase 1 - Back Swing

We pull the kettlebell between the legs to generate arm-body contact. Connect your arm to your belly, inner tigh to generate the first rep.

Phase 2 - Hip Extension

With an easy finger grip, we catapult the kettlebell to approx. chest level through full contraction of hamstrings and glutes.

Phase 3 - Hand Over

Just before the kettlebell is reaching its first apex, we switch hands. Wrist and fingers are pointing to the floor to avoid any additional torque.

Phase 4 - Amortisation

In this phase, gravity is doing its thing and we let the kettelbell fall. We have to make sure to stay upright and reconnect the arm to the body before entering the final phase.

Phase 5 - Back Swing

The kettlebell is reaching its final apex in the back swing and we follow the cue "eyes follow the bell".

TIMESTAMP

0:00 - The KB Swing Dance (Prologue)
0:45 - Intro
1:28 - Phase 0: Hinge/ Ready
2:29 - Phase 1: Back Swing
3:03 - Phase 2: Hip Extesion
3:46 - Phase 3: Hand Over
5:49 - Phase 5: Back Swing
6:52 - Putting it into practice
7:42 - Outro
7:55 - The KB Swing Dance (Epilogue)
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# 1 Kettlebell Channel on YouTube!! Always great content.

michaell

I'm a newbie to using the kettllebell. I bought a 5lb years ago but never used it. I just watched your video and I am excited to get started. You have explained and showed everything to do to perform this exercise correctly and how to prevent injury. I have subscribed to see your other videos. Will keep you posted on my progress. THANK YOU SO Joyce

jcleathers

Excellent stuff, thanks for the technique video in English, made a massive difference when doing the workouts, please do some more of these, the tips on form and movement take the exercise into a whole new level, less brute force and ignorance and more finesse and skill...

OMTTraining

I've been trying this variation VS what I normally do and WOW, I feel my glutes more doing it this way🙌🏼 amazing job at instructing / explaining - thank you 🙌🏼

amoon.

Thankyou so much for the video. Your intro hook with the swing dance was classic! I am just getting into kettlebells and it has been a game changer at 42, I have already seen the gains in my BJJ game. Keep up the good work!

MowerMike

Cooles Intro! Vielen Dank für deine Videos - bei dir habe ich das Gefühl, dass du wirklich weisst, worüber du sprichst. Sehr motivierend!

wilckaudio

Great video! Coming from a hardstyle background the sport swing has been a tough transition. This helps a lot!

longtoe

Im glad its kb advice i watch your videos for and not dancing lessons. Lol. Best kb channel on youtube.

handsomejack

Great video, very clear and detailed! Thanks!

kauerpc

Thankyou for this clear instruction video, I'm loving learning how to use my kettlebells.

warrencaine

Great videos. It's amazing that something that looks easy is so difficult to do correctly. Practise makes perfect I guess?

SteveBrill

That intro was the greatest
Very good instructional video
The best I ever seen

piccalo

You got the groove man! Btw, great swing instruction 😆

edgarafzelius

Thanks Gregory! That hip and arm connection explanation was key. Forwarded this to some buddies. 🤘🏽✊🏽👊🏽

electricfamily

He makes it looks so easy. Its like the motor development has been developed at very young age participating in team sports? Its like knowing when to stay supple and relaxed and knowing when to be solid to generate hip drive.

PhiyackYuh