The Kettlebell Swing

- excerpts from “Agatsu Kettlebell Training”, by Shawn Mozen

Kettlebell swings form the foundation of Kettlebell training.  The proper hip thrust necessary for swings will apply to many Kettlebell exercises as well as other athletic movements.

Swing power is generated from the feet up in a wave-like motion.  This wave motion mirrors the process of generating punching power in combat sports.  Both generate power by linking small movements in the body starting from the ground up and eventually ending in the hands.  Proper Kettlebell swinging is driven from the feet, up to the knees, followed by a hip thrust, through the abdomen, then through the armpit and finally out to the arms.  This explosive lower body movement is what drives the Kettlebell, NOT your arms!  Your arms should merely be a tool for holding the Kettlebell.

Two Arm Swing –

Stand with your feet approximately shoulder width apart.  Look straight ahead, arms reaching down while you pinch your shoulder blades together.  Sit back as though someone were pulling you down from behind with their hand on your waist.  You should feel your hip flexors pulling you back.  Note that your knees do not pass your toes.  Keep your eyes fixed on a point ahead.  Maintain good posture and a straight back.

With a snapping motion, straighten your legs and snap your hips up as you swing the Kettlebell.  The proper motion involves locking the knees and contracting your glutes in order to snap with the hip.  You should be pushing hard against the ground as you straighten your legs.  (The top of the swing should be at eye level).

Breathe through your nose and into your abdomen as you sit back.  Exhale with your tongue behind your teeth in a hissing motion as you reach the top of the swing.

If you are having trouble swinging the Kettlebell behind you at the bottom of the swing or returning the Kettlebell to the ground, try this trick:  Imagine a box behind you full of water, each time you swing the Kettlebell backward you dip it in the box.

A fun clip of Shawn Mozen being interviewed on "The Mandy Show"