The kettlebell swing is a great compound exercise, working multiple joints and muscle groups at the same time, including your glutes, hamstrings, core, and both upper and lower back.
But it’s only worth doing if you can do it properly.
That’s an opinion shared by Gede Foster, director of fitness and performance at digital fitness platform FIIT.
Tired of witnessing sloppy form, she recently shared a detailed breakdown of how to go from kettlebell swing novice to functional fitness maestro in eight simple steps.
Use this checklist next time you find a kettlebell that needs swinging.
Watch Gede Foster’s eight pointers to execute a flawless kettlebell swing
From set-up to swing, here are Foster’s cues for a perfect swing.
1. Toe-heel away to create a triangle
To identify the optimal distance to stand from the kettlebell, use the toe-heel technique. “Stand with your feet together and place the kettlebell on the floor just in front of your toes,” Foster tells Fit&Well. “Pivot on your heel to point your toes to the side, then pivot on the ball of your foot until your toes point forward again.” Repeat this maneuver with your other foot.
“Your feet should now be around shoulder-width apart, forming a triangle between your toes and the kettlebell,” she says. Creating this distance from the kettlebell means that when you initiate the lift, the kettlebell naturally swings toward you, so you don’t need to generate extra power.
2. Micro bend your knees
Next up, bend your knees slightly to activate your lower body muscles. Keeping your legs almost straight maintains tension in your hamstrings, which you’ll need for the upswing.
3. Chop and hinge at the hips
In her video, Foster uses a chopping motion with her hands to illustrate how to safely hinge at the hips to keep your back flat and maintain tension in your posterior chain. “Imagine closing a door with your butt,” Foster adds.
4. Engage your lats
Now you can grasp the kettlebell handle with both hands with an overhand grip. Notice how Foster’s back is beautifully flat and parallel to the floor, while her legs have retained that micro bend at the knees. At this point, Foster demonstrates how to retract your shoulder blades to activate the latissimus dorsi muscles of the mid back.
5. Swing through your legs first
Now for the swing: pull the kettlebell toward you. Because of the distance you created with the set-up, it will naturally swing through your legs. “Keep your lats engaged, back flat, arms relaxed and micro bend in your knees as the bell travels back,” Foster says.
6. Generate power from your glutes
When the bell has finished its swing between your legs, it’s time to turn on the power. “Think about driving your hips forward, generating power with your glutes to propel the kettlebell,” says Foster. As it travels forward, stand straight, allowing the bell to float up to eye level.
7. Keep your core rock solid to resist motion
“So that the bell doesn’t pull you forward, keep your core engaged,” says Foster. This means your abs and glutes. Squeeze your glutes hard when you reach full extension, and protect your spine by making sure you don’t arch your back.
8. Maintain relaxed arms throughout
Lastly—and most crucially to ensure the right parts of your body are working—keep your arms relaxed throughout. “The kettlebell swing is all about power from the hips, not a shoulder raise in disguise,” says Foster.
As the bell descends, let the weight travel between your legs while snapping into the same flat-back, knees-slightly-bent hinge position for the upward swing, then repeat the process for the next rep.
Ready to build on this newfound knowledge? Join FIIT then tap here to start Metcon #403 with Gede Foster. Or browse our collection of kettlebell workouts.
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