Do you know the right way to do kettlebell swings?

Have you ever performed a kettlebell swing and feel like you are doing them wrong? Do you feel your lower back during or when you finished? If so, you probably have the wrong form, but don’t worry! I’m going to show you the right way.

When you’re doing a kettlebell swing, you’re not “swinging” the kettlebell with your arms. In fact, the power should be coming from your legs and glutes. When preformed correctly, kettlebell swings are a great total body exercise!

Watch the video to first see the common mistakes people make when doing kettlebell swings and then see how to do a proper kettlebell swing step-by-step!

How to do a Proper Kettlebell Swing

How to do a Kettlebell Swing

Pro tips:
  • Think about hinging not squatting 
  • Keep the kettlebell tight to your body so tight that you could hit yourself in the butt on the other side
  • Make sure your core is engaged as you swing through the movement

1. Stand tall, gripping the kettlebell. Keep arms loose and squeeze your shoulder blades together. Engage your core, soften your knees, and shift your body weight onto your heels. Hinge backward at the hips.

2. Drive through your heels, exploding through your hips to send weight swinging upward. Aim for chest height, arms extended. 

3. As the kettlebell descends, shift weight back onto your heels while hinging at the hips. Allowing the kettlebell to go back between your leg. Reset and repeat.

Pin the image to save for later!

Ready to work that Booty? Try One of Our Workouts!

How to do a Pistol Squat

Here's how to properly do a pistol squat: Wanna know how to do a pistol squat? This is an advance movement that takes practice and progression. In the video, you will see how to start as a beginner and move to more advanced movements. 1. Assisted single-leg squat 2....

read more

Best Total Body Warm-Up for Strength Training

Total Body Warm-Up + How to Video Hi, Booty Lab ladies! I have people ask me all the time: What should I do to warm-up before lifting weights? You ask and you shall receive! This warm-up can be used for any strength day. I recommend 3 rounds with 5-10 reps of each:...

read more

How to Lift and Rack a Barbell the Right Way

Learn the First Step to Using a Barbell Rack It's a New Year! And what better way to start off 2020 than learning how to lift and rack a barbell the right way. Each rack is different but you always want to make sure you're not loading your lower back.  Starting a...

read more

Ready for more? Join us in the gym!

Subscribe

Stay Up To Date With The Latest Updates and Event Info

Get Our 7 Day Booty Burn Workout directly to your inbox!

Subscribe to get our FREE one week workout plan.