The kettlebell swing is one of the more perfect full body exercises you can do. That is, as long as you perform the movement correctly. A proper kettlebell swing works just about every muscle from your calves to your shoulders. But to make sure you have the best form possible, you may want to take advantage of some kettlebell swing form tips.
The Kettlebell Swing is one exercise everyone should be doing. It will get your heart pumping and strengthen just about every muscle in your body. However, when doing Kettlebell Swings, it’s important to remember that it’s all about the form. Like with any exercise, if you don’t learn how to do it the right way, you will not get the full benefit of the move. Even worse, you might end up with an injury. Talk to a trainer, watch an online video or two, and remember these kettlebell swing form tips for performing the best kettlebell swing and working up an epic sweat.
The Kettlebell Swing is not a squat. It’s actually a hip hinge movement. Pulling in your core and keeping a straight back should help with the hinge. If you are bending your knees more than just slightly, it’s too much.
Keeping your core tight throughout the entire movement will not only support your back but will enable you to make the Kettlebell Swing the explosive, powerful movement it should be. As you reach the top of the swing, an engaged core will give you the power to snap into the perfectly aligned position you should have.
Yes, the Kettlebell Swing is a full body exercise. However, the primary muscles worked are those in your core and lower body. The secondary muscles are the lats and shoulders. That said, the momentum you create with your lower body should be enough to swing the kettlebell into position. Your upper body assists, but is not the main focus of this move.
Kettlebells are not exactly like dumbbells. Don’t assume you can choose a weight you are used to using in dumbbells. If the weight is too heavy, you will put added pressure on your lower back. Too light and you won’t get all the benefits of the Kettlebell Swing. A good starting point for women is a 15 to 25 lb kettlebell. For men, start at 25 to 35 lbs.
Keep your heels grounded at the top of your swing. Don’t arch your back. At the top of your swing, your core and back muscles will be engaged and your spine should be neutral. Your shoulders will come into play here to stabilize the downswing. They will also help maintain control while you decelerate the kettlebell during the downswing. In other words, don’t let the kettlebell drop too quickly. Instead, let it go into a controlled fall while still keeping your entire body engaged.