How To EFFECTIVELY Learn The KETTLEBELL SWING - (5 SIMPLE STEPS)

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The Kettlebell Swing is one of the foundational exercises of a solid kettlebell training routine.

It's also considered as the vital connecting link between Clean & Press and Snatch. Mastering the Kettlebell Swing is essential.

We're building on the following 5 steps - so called "phases" - to deconstruct the complexity of the exercise. In this video, we take a look at the "Hand To Hand Swing" of which we believe it's the best and efficient version of the Swing.

PHASES

Phase 1 - Back Swing

We pull the kettlebell between the legs to generate arm-body contact. Connect your arm to your belly, inner tigh to generate the first rep.

Phase 2 - Hip Extension

With an easy finger grip, we catapult the kettlebell to approx. chest level through full contraction of hamstrings and glutes.

Phase 3 - Hand Over

Just before the kettlebell is reaching its first apex, we switch hands. Wrist and fingers are pointing to the floor to avoid any additional torque.

Phase 4 - Amortisation

In this phase, gravity is doing its thing and we let the kettelbell fall. We have to make sure to stay upright and reconnect the arm to the body before entering the final phase.

Phase 5 - Back Swing

The kettlebell is reaching its final apex in the back swing and we follow the cue "eyes follow the bell".

TIMESTAMP

0:00 - The KB Swing Dance (Prologue)
0:45 - Intro
1:28 - Phase 0: Hinge/ Ready
2:29 - Phase 1: Back Swing
3:03 - Phase 2: Hip Extesion
3:46 - Phase 3: Hand Over
5:49 - Phase 5: Back Swing
6:52 - Putting it into practice
7:42 - Outro
7:55 - The KB Swing Dance (Epilogue)
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