The Kettlebell Swing And Its Variations - How To Do It & How To Check You’re Doing It Correctly

Kettlebell swing is one of the most effective exercises for firming and shaping your buttocks. In fact, it also works your whole body. But if you do it correctly, you’ll feel it most in your buttocks and the back of your thighs (hamstrings).

The swing is probably the most important kettlebell exercise to master. So it’s definitely worth spending a little time learning the correct techniques explained in the video below.

In this video, not only will you learn how to do the kettlebell swing, you’ll also learn how to diagnose any incorrect ways you might be doing it. Of course, you’ll also learn how to correct these issues.

Honestly, this is the best and most thorough video tutorial I’ve found so far for kettlebell swings. Watch it carefully if you’re really serious about getting a sexy backside.

To help you understand even better, I’ve extracted the important points from this video for you to take note of.

Main Points To Remember

  • Put your shoulders back as if you’re trying to put them in your back pockets. Don’t let them shrug.
  • The force that swings the kettlebell up in front should come from your hips and buttocks, not your arms. Your arms should be used only to hold the bell.
  • Don’t let your knees protrude forward. Just push your hips back as if you’re trying to touch something with your butt.
  • Explode up so that you feel the hip snap that swings the bell up.
  • Your back should be straight throughout the exercise. Don’t let it hunch. To make sure your back remains in the correct position, fix your gaze on a spot directly in front of you throughout the exercise. Don’t look down at the kettlebell.
  • Exhale on the way up and inhale on the way down.
  • If you don’t get the correct techniques straight away, practise without the weight.
  • When you first swing the kettlebell, you might be able to bring it up to the waist level. Then work on bringing it higher and higher until you can swing the bell up to your shoulder level.

How To Find Out If You’re Using The Correct Techniques

As Delaine has mentioned in the video, identify where you’re sore in the next few days after the exercise. That can tell you a lot about your techniques.

Buttocks And Back Of The Thighs (Hamstrings)

If you can feel the soreness in your buttocks, back of the thighs (hamstrings) and possibly even abs, you’re likely to have been using the correct techniques.

Front Thigh Muscles (Quadriceps)

If you’re sore in your front thigh muscles (quadriceps), it’s likely you let your knees come forward too much.

In that case, put a coffee table or a stool right in front of your knees and practise bending your knees and hips without letting your knees come forward. The table will serve as a barrier for your knees so that they can’t come forward.

Shoulders And Back

Soreness in these areas can indicate that you were using your arms to bring the kettlebell up rather than using the force from your hips to swing it up.

To correct this issue, loop a towel around the handle of the kettlebell. Hold the towel close to the handle of the kettlebell.

The idea is to make the kettlebell like an extension of the towel. Then swing it up. If you’re swinging it using the hips, the movement should be smooth. If you’re using your arms to bring the kettlebell up, it’ll be really awkward as the kettlebell will fall off.

So, practise the swing until the movement is smooth.

Lower Back

If the soreness is in the lower back, it’s likely that you were bringing the kettlebell too low between your legs. In other words, you were stooping too much.

This is probably the easiest issue to correct. Just consciously keep the movement above your knees right below your groin.

Variations Of The Kettlebell Swing

Once you’ve mastered the swing, try it with just one arm. The techniques are exactly the same as explained above.

The only thing to be extra careful of is not to let the weight of the kettlebell pull you forward. Keep your shoulders down and back throughout. Don’t let them come forward. Watch Delaine demonstrate this in the video if you’re not sure.

Once you’ve mastered this, you could try alternating swings. You’ll quickly switch hands when the kettlebell is at the top.

This will really improve your coordination, balance and quickness. These are all important skills to have when you want to get fit and stay fit.

There you go. I hope you now know how to do the kettlebell swing correctly.

Good luck! :-)

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