Kettlebell Exercise Information
The Kettlebell Swing is a Loaded Exercise upon which the following exercises build:
Individual exercise information is available by clicking the links above, and more detailed information specified for the Kettlebell Swing can be found below.
The kettlebell swing is a kettlebell exercise where the weight moves back and forth suspended or as if suspended from above. There are many variations of the kettlebell swing but some of the most common ones are the Russian swing, Pendulum swing, and Hardstyle swing.
RPM
Slow tempo:
28RPM for the Kettlebell Swing at a fast tempo.
Fast tempo:
44RPM for the Kettlebell Swing at a fast tempo.
Alternatives
Alternatives for this exercise are:
Common Mistake(s):
Kettlebell Swing
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Chin to chest/neck flexion
The chin is close to the chest during any hip hinge movement, for example, a swing, clean, or snatch performed with a hip hinge movement.
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Hinging too early (following the kettlebell)
The movement in the knees and/or the hips is initiated immediately or too early when the moves into the drop from racking followed by the bacxkswing. As soon as the weight moves back down you are following it or just too early.
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Kettlebell bobbing on the backswing
The arms are stopped by the body and the kettlebell/weight wants to travel further which results in bobbing of the kettlebell at the end of the backswing. Bobbing is a short jerky movement, in this case, the kettlebell moves up toward the buttocks and back down as you pull it out.
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Rounding the back
A common mistake, especially when trying to create more range than flexibility allows, is to bend/round/arch the back. The shoulders come forward and the upper part of the thoracic spine is crunching.
This is not a mistake, nor dangerous if done under the right conditions, but in a hip hinge, this is not part of the exercise’s goals.
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The heels are raised
The heels are raised in the snatch, clean, or swing.
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Using a weight that’s too light for a ballistic/power exercise
Using a weight that’s too light for a ballistic/power exercise.
This is a root exercise upon which exercise variations build.
Also know as: Any Kettlebell Swing
This is a: Loaded Exercise
Is loaded with equipment: Kettlebell
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On-page quicklinks:
- Technique
- Form
- Video
- Photo Gallery
- Muscles Used
- Calories Burned
- Common Mistakes
- Benefits/Goals
- Reviews
Related Video(s):
Exercise Photo Gallery
Kettlebell Swing
Photos
This is a collection of photos related to this exercise.
Related Workouts or Warm-ups
Form and Technique
This section explains the form and technique for the Kettlebell Swing exercise.
As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.
Set-Up
Form
Goal
Muscles Used:
If no muscles or no prime movers are listed, drill down deeper by selecting an exercise variation..
Exercise Variations
Exercise variation(s) that are based upon this exercise:
Lateral Info:
Bilateral Exercise, Unilateral Exercise, Unilateral Load
Exercise Speed(s):
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Calculate Calories Burned
Results
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Minutes worked = (enter required values and click calculate)
