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Kettlebell swing form: hinge, don't squat
The kettlebell swing is a hip hinge done fast. Your hips throw the bell, your arms just guide it. It builds a strong back side and a lot of power, and it is one of the most common exercises in CrossFit and general conditioning. The one thing most people get wrong is squatting the swing instead of hinging it.
Demonstrated by Tom, CrossFit coach
In short
- Start with the bell in front of you and your hips back.
- Hike it hard between your thighs, above your knees.
- Snap your hips forward and let the bell float to chest height.
- Let it fall back and hinge again, back flat, shins upright.
Step by step
Hinge down to the bell
Stand with your feet a little wider than hips and the bell just in front of you. Push your hips back, keep your back flat and grip the handle with both hands.
Hike it back hard
Hike the bell back hard between your thighs, like a centre snap in American football, keeping it above your knees with your forearms against your inner thighs.
Snap the hips and let it float
Drive your hips forward and stand up tall. The bell should float to about chest or shoulder height with straight arms. Squeeze your glutes at the top and keep your ribs down.
Stay tall, then hinge late
Let the bell fall and stay tall until your forearms meet your hips. Then push your hips back, shins nearly vertical and back flat, and drive into the next rep.
Common mistakes and how to fix them
- Squatting the swingIf your knees travel forward and your hips drop, it's a squat. Push your hips back towards the wall behind you instead.
- Lifting with the armsYour arms are ropes. If you're pulling the bell up with your shoulders, drive harder with your hips.
- Leaning back at the topFinish standing tall, glutes tight, ribs down. Leaning back adds strain without adding height.
- Hinging too earlyWait for the bell to reach your hips before you hinge. Going early lets it drag you forward.
Drills to build it
- Wall hip hingeStand a foot from a wall and push your hips back to touch it while keeping your shins still. It teaches the hinge in seconds.
- Hike and parkHike the bell back and park it on the floor in front of you, one rep at a time. It builds a strong backswing.
- Single swingsDo one swing, park the bell, reset. Quality first, then string reps together.
Filming it for a form check
Film from the side at hip height with the whole bell path in shot, from behind your knees to chest height. Good light helps, and keep the phone still, propped up or on a tripod.
Want a second pair of eyes on your rep?
Rep Review is an AI form coach for iPhone. Film one rep and Riley shows you what's working, the one thing to work on next, and the drills that get you there. Coming soon to the App Store.
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Questions
Russian or American swing?
The Russian swing (to chest height) is the best place to learn. The American swing goes overhead and needs good shoulder mobility.
What weight should I start with?
Use a bell you can hike hard for 10 good reps. Too light and you'll lift with your arms; too heavy and you'll squat it.
Should my back hurt after swings?
Your hamstrings and glutes should feel it, not your lower back. If your back aches, check you're hinging rather than squatting or leaning back.
More guides
This guide is general coaching information, not medical advice. If something hurts, stop and speak to a qualified professional. Start light, and get a coach to check your technique if you can.