Kettlebell swings are a great power exercise that is accessible to most people.

But they are so often done incorrectly, it pains me.

::COMMON MISTAKES::

1. Calling it a kettle BALL. I can see the confusion…but its a kettleBELL. 😉
2. Squatting instead of hinging. You should only slightly bend the knees and go low enough to allow the kettlebell to swing through the legs. This is HIP HINGE FOCUSED MOVEMENT.
3. Cracking the neck UP as you go down. Like most hinge movements, the head should follow the hips. Tuck your chin and keep the cervical spine neutral
4. Leaning WAAAAYYY to far back. This is an exercise for HIP EXTENSION, not low back extension. Drive the hips through and SLIGHT extension through the low back is fine, but you should not be looking up at the ceiling.
5. Allowing the body to go too far forward. This puts most of the strain on the low back in dynamic way, which is not inherently bad – but not necessarily the point of the exercise. Only allow the body to go low enough to let the kettlebell go through your legs.

See the last video for proper form:
1. Hinge at the HIPS
2. POWER THROUGH WITH THE GLUTES 80-90%, arms should only do 10-20% of the work IF that.
3. Tuck the chin
4. Only lower down as much as you need to to allow the weight to go through your legs, mostly from the hips & SLIGHTLY at the knees.
5. Drive the head tall to the ceiling at the top.

Ever done this movement incorrectly? If so, which one? 1-5? Tell me below!

Share with a friend who could use a form check!