Paul Landini is a personal trainer, health educator, and regular contributor to The Globe and Mail.
The kettlebell swing is the Swiss Army knife of the gym – a single move that builds strength and stamina at the same time. It’s an exercise most people recognize; it’s also the one they are most likely to butcher with horrible technique. The basic principles are simple enough, but there are lots of nuances that tend to get overlooked by first-timers.
That’s why this guide exists. By breaking the technique down into simple drills, you can work your way toward a grade-A swing, step by step. We aren’t worried about reps or sets here, the goal is simply mastering the skill of each phase.
Kettlebells come in all sorts of shapes and sizes. For most people, a 16-kilogram bell is a good place to start. Just keep in mind that lighter bells often sit lower to the ground, which can make it harder to find a safe starting position for your back.
If you have access to them, competition kettlebells are excellent for beginners, as they are all the same size regardless of their weight (and yes, kettlebell competitions are a real thing).
Hip hinge wall touch
This foundational drill teaches proper hip hinging mechanics so your glutes and hamstrings are handling the load when performing the kettlebell swing. It introduces a key technique principle that applies to every drill that follows: long spine, vertical shins.
How to do it: Stand approximately one foot from a wall, facing away, keeping your chin tucked and knees unlocked. Place your hands with palms facing up and pinkies at your hips while you tilt at the hips. Push your butt back until it makes soft contact with the wall. Drive your hips forward as you push through your heels and squeeze your glutes to return to a standing position.
Key take-aways: Your shins need to remain as upright as possible throughout the entire movement to keep the hamstrings involved. If your knees track forward toward your toes, you’ve lost the proper hinge mechanics.
Kettlebell deadlift
The deadlift acts as a bridge between the hip hinge and the full kettlebell swing. Along with developing the key muscle groups that power the swing (the glutes, hamstrings and back), the deadlift also teaches the proper setup and body position required to perform the swing in a safe and effective manner.
How to do it: Start with your feet shoulder-width apart and a kettlebell on the floor between your arches. Perform a hip hinge by pushing your butt back until you can grasp the kettlebell handle (you may need to squat a bit to reach the handle, just don’t let your knees travel too far forward). From here, stand tall by driving your hips forward in a single, explosive movement. Return the weight to the floor by hinging at the hips until the kettlebell is back in its starting position.
Key take-aways: The lats (a.k.a., latissimus dorsi, the wing-like back muscles at the sides of your torso) play an important role in both the deadlift and the kettlebell swing. Once you’re gripping the handles of the kettlebell, think of “packing your lats” by pulling your shoulder blades down toward your back pants pockets while trying to squeeze an orange in each of your armpits. By locking your arms into your torso like this, you’re better able to control the kettlebell.
Kettlebell hike
The hike is used to help master the first phase of the full kettlebell swing. It’s a valuable drill for reinforcing the proper tension and body position needed at the start of the swing, ensuring the lower back is protected from the very first rep.
How to do it: Start with your feet shoulder-width apart and a kettlebell about a foot in front of you (the positioning of the kettlebell and your feet should form a triangle). Hinge your hips back and reach for the handle with both hands (remember, “long spine, vertical shins”), tilting the kettlebell toward you so the weight shifts to your heels. From here, with your “lats packed,” swing the bell back between your legs as if “hiking” a football to the quarterback, and then guide it back to its starting point.
Key take-aways: Stay in the hinged position throughout the drill. When hiking the kettlebell back, aim high. Your wrists should make contact with your upper thighs, with the bell passing right under your groin. This will help keep the weight near your centre of gravity so your spine doesn’t round.
Dead-stop swing
This is a single-rep kettlebell swing that pieces together the hip hinge, the hike and the deadlift in a complete, explosive manner. It forces you to perfect your “hike” and initial setup with every rep, making it the ideal learning drill for beginners.
How to do it: Begin by setting up as you would for the Kettlebell Hike (by now you should be familiar with the starting position). Perform a full hike, then drive your hips forward aggressively, squeezing your glutes tight as you stand tall. This should create a snapping force that propels the bell away from your hips. Using those “packed lats” to guide the way, swing the kettlebell back between your legs before parking it on the floor in front of you.
Key take-aways: The main benefit of the dead-stop swing is its ability to build explosive power by removing excessive momentum. Unlike the continuous kettlebell swing, each rep is essentially the “first rep,” forcing your body to work harder to launch the weight from a standstill.
Kettlebell swing
And now here we are – the full kettlebell swing. If you’ve perfected the previous four drills, this technique shouldn’t be too tough. Once you learn how to establish a steady rhythm, momentum takes over. That said, the cardio demands of this exercise are intense, so take it easy at first. Aim for five consecutive swings. If you can do that, try 10. For most people, 15 straight swings will equal about 30 seconds, and that’s a good goal for anyone.
How to do it: The full kettlebell swing is performed exactly the same as the dead-stop swing, only you’re going to thread a series of reps together in a fluid, rhythmic manner where the bell is driven entirely by the explosive snap of the hips. It’s this hip snap – not your arms – that should launch the kettlebell forward until it’s around chest height.
Resist the urge to lift or yank the kettlebell with your arms. When performed properly, it should feel as if the bell is “floating” as it travels forward. At the top, your body should be in a straight line (think, “standing plank”), with tight abs and glutes.
Key take-aways: All the power comes from your hips and legs, not your arms. Your arms are meant to simply guide the bell along its path. Make sure to finish each swing in a strong standing plank position.
