Do You Make These 7 Kettlebell Swing Mistakes?

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There’s some common kettlebell swing mistakes that can prevent us from getting the results we want.

And, these aren’t just mistakes made by the newbie, either.

Take a quick read and make sure you’re not making any of these training mistakes.

Here’s 7 of the most common errors I’ve seen with the Russian style kettlebell swing.

1-FAILING TO USE EXPLOSIVE HIP DRIVE

By far, this is one of the biggest mistakes people make. The ketttlebell swing is done with explosive hip drive. As the bell is propelled forward horizontally, the kettlebell is raised approximately to shoulder level. The “explosiveness” of the hips is what projects the kettlebell, not the activation of the shoulder muscles (frontal deltoids). We MUST explode with hips for the swing to be effective and efficient. Always think about the explosiveness in your hips to maximize the swing properly. It’s all about the hips folks.

2-NOT HINGING PROPERLY

The swing is a hinge, not a squat. The sooner we understand this, the better our swing, the better our results. The hip hinge is a REALLY important concept to understand. If you don’t hinge properly, it’s not a swing.

3-NOT BREATHING PROPERLY

This a BIG one! If you’re not breathing properly you lose power with the exercise. The swing is about power production, which you get from proper breathing. The best way to increase power is with a biomechanical breathing match. What does this mean? This means that you exhale with force production. In the case of the kettlebell swing, you exhale forcefully as the bell projects forward and you inhale as the kettlebell comes back between your legs. And, don’t be afraid to let out a powerful “hiss” as you exhale forcefully.  The “hiss” lets air out slowly right up until the the moment of maximum force (at the top of the kettlebell swing). This is a very effective breathing technique.

4-MOVING TOO SLOW

The kettlebell swing is a ballistic.  That means we move fast and explosive.  Again, fast and explosive. A huge mistake many people make is moving too slowly through the exercise. Again, it goes back to explosive hip drive you have with a proper kettlebell swing.  We must move efficiently through the exercise, learn how to use our hips, and learn how to leverage the relationship between tension and relaxation. It’s an explosive movement, not a slow movement. Remember the word “ballistic” when thinking about a swing.

5-OVERGRIPPING THE KETTLEBELL

Keep a firm, comfortable grip on the bell, but don’t give it the “death grip” during the swing. Save that for the press.

6-WEARING THE WRONG SHOES

I needed to include this here because it’s so important. There’s no place for soft, cushiony running shoes with kettlebell ballistics. Why is this so important? Stability. Train with firm, flat soled shoes (Chuck Taylor’s or a minimalist shoe) or train in bare feet. You need to be stable and grounded with kettlebell swings (and other ballistics). This is a rule not to be broken and is essential if you’re serious about training with kettlebells. It’s that important.

7-NOT FINISHING WITH THE GLUTES

At the top of the swing, when the kettlebell floats up to shoulder level, the glutes must be contracted. Remember the 1st point, explosive hip drive, right? Well, to finish the hip drive, we have to contract our glutes. There’s a great cue to remember to finish with your hips.  The cue is “pinch a coin.” I think you probably know what that means. We must be aware of glute contraction as we finish the swing. In addition to the hip power we have by doing this, we stabilize our pelvis and protect the back.  Finish with the glutes tight!