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The Kettlebell Swing

The foundation of all kettlebell exercises.The basic kettlebell swing, a ballistic exercises, will challenge your cardiovascular systems as well as helping to build strength and definition.

  • The back is neutral, the neck is slightly extended or neutral on the bottom of the swing
  • The heels, toes, and the balls of the feet are planted and the knees track the toes
  • The shoulders are packed
  • The kettlebell handles pass above the knees during the back-swing
  • The arms are straight in the bottom position
  • There is no forward knee movement on the upswing
  • The body forms a straight line on the top of the swing: hips and knees extend fully, the spine is neutral
  • The kettlebells form an extension of the straight arm at the to pf the swing, a slight elbow bend is acceptable.
  • The abs and glutes visibly contract at the top of the swing
  • The kettlebells float momentarily on the top of the swing