Kettlebell Pendulum Swing

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Kettlebell Pendulum Swing Cover

Kettlebell Exercise Information

The single kettlebell pendulum swing allows for different body positions to move the weight. Whereas with the double kettlebell pendulum swing there is no possibility to lean to one side or lift the heel of one foot, etc. Leaning away from the weight allows for the bodyweight to move the weight rather than the muscles.

RPM

Slow tempo:
Fast tempo:

Alternatives

Alternatives for this exercise are:

Common Mistake(s):

Kettlebell Pendulum Swing

  1. Curling instead of rowing to keep the weight closer

    Curling instead of rowing to keep the weight closer during the Pendulum swing, clean, or snatch.

  2. Rounded upper back

    The back is rounded due to scapular inactivity and/or flexed thoracic spine. This can also be paired with the neck being flexed, i.e. the head looking down or the chin really pushed forward. It may also be that the upper back is fatigued if you are able to achieve proper form at the start of your training but the form then deteriorates, and that may be the ramification of improper programming/adjusting (for your level). Fatigue can be due to too many, too heavy, and/or not enough rest.

This is a root exercise upon which exercise variations build.

This is a: Loaded Exercise Variation

Is loaded with equipment: Kettlebell

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On-page quicklinks:

Exercise Photo Gallery

Kettlebell Pendulum Swing

The side and angled view include a start from dead. The front view has one rep that shows a higher swing, which is a great progression to the pendulum snatch.

Front View

This is a collection of photos for the front view of this exercise.

Side View

This is a collection of photos for the side view of this exercise.

Angled View

This is a collection of photos for the angled view of this exercise.

Related Workouts or Warm-ups

Form and Technique

This section explains the form and technique for the Kettlebell Pendulum 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:

Lateral Info:

Unilateral Exercise, Unilateral Load

Exercise Speed(s):

Fast, Normal

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