Kettlebell Swings...You're Doing It WRONG

To set the record straight, KB swings are intended to be a lower-body HINGE movement, not a shoulder exercise or a squat movement. Squatting your swings not only makes this exercise much less effective but also places a ton of shearing forces on the lumbar spine. What seems like such a simple exercise, can actually be quite complex to teach since there are a handful of nuances that can make or break the safety and effectiveness of the movement.
Connect with Coach PJ on Instagram: @CoachPJnestler
Knowing the top priorities when teaching any exercise should be step 1, so you know what to teach first, and when/how to regress if things go wrong (see video “Exercise Priority” on Coach PJ Nestler KZbin). Stop squatting or front raising your KB Swings, and follow these guidelines to perform this movement correctly.

[@conanb1735]

The best tip I ever got was to simply push the hips backwards and then forwards. You can't go wrong, it's all a hip stretch and thrust.

[@slewfoot6608]

THANK you

[@AbelR91]

So I basically hump the kettlebell?

[@marcschultz3984]

Bruce Willow calls it “the sex exercise “. Bruce is super funny if you haven’t checked his site out. This seems like a good tutorial. Thanks

[@Longhorndip]

Godd tip, but this won´t prevent the mentioned hyper-extending, right? I still can push the hips forwards and hyper-extend. This was also my biggest mistake - hoping that pushing the hip forwards will put me automatically in a correct position. In reality I was hyper-extending.

[@DavidMcGinn-wj2dk]

Bought this for my youngest to develop basic form for single hand kettlebell work. kzbin.infoUgkxtaDAl93XF8wxJhssTtjIFjzid82wglva It has a nice grip on it, just a little rough so it isn't slippery. I was doing a few rotator cuff exercises to test and worked well for those movements I'd been doing with a regular dumbbell. Cool thing you can do is hold it in your hand for door-knob turns to work the forearm and grip. Note: it's small, almost all handle, but that's what I expected given the weight. Smallest I've worked with before is 15lbs, so it was kind of funny to see the difference 10lbs makes.

[@sharpskilz]

Next on "You're doing it wrong" Camera angles.

[@kw9299]

This was so helpful! I was doing it wrong. I heard kettlebell swings were better than burpees so I want to make sure to get the form right. Thanks for explaining it so well!

[@TheShumoby]

@@jopesol7765 Thanks!

[@rimasil3346]

Not really. Burpees r efficient too. Maybe like everyone u just seem to hate it

[@ac4185]

Unless you are swinging a kettlebell at your body weight, no way they are better than burpees.

[@youjitsuhoneybadgers8322]

Two different excersizes with totally different purposes. Only thing they have in common is your heart rate goes up. For a cool kettlebell excersize, check out the humane burpee by Dan John.

[@bradturner7678]

@@ac4185 noone is swinging a bodyweight kettlebell, if your goal is posterior chain and hamstring strength a kettlebell will be far superior.

[@c.swings]

Teaching the hip hinge before the swing is so important! Thanks for sharing!

[@CoachPJNestler]

So crucial! Thanks for the support

[@meadowlarkfitnessandwellne6618]

That squat swing drives me crazy. I’m glad you’re educating the world!

[@somethingboldanddifferent]

I did this today (not with kettlebells, which I don't have access to, but a 13 pound water jug with a kettlebellish handle) and followed these instructions, and I felt it in all the right places! Good stuff. Thanks!

[@CoachPJNestler]

Great way to adapt and improvise!

[@northdevonwalker]

Thank you so much. I only just bought one but I was indeed doing the exercise incorrectly. Made my back ache as you pointed out. Hinging now. No back ache. Great, informative video.

[@screamingeagle5776]

You can't push yourself when doing these. I just begun doing this with a 50lb KB and I am 49 years old and I love it! Just have fun doing it and keep it simple, also add music.

[@maxwellschmidt235]

I've always questioned the "squat swing" some online coaches present as a variant. The swing is a posterior chain exercise more akin to the deadlift. Some flexion of the knee can be accepted, but the motion should always have more in common with a deadlift than a squat.

[@shubhamparashar9430]

Honestly the best summary for the situation

[@martybmccabe]

Please do a video on single arm kettle bell swings. I feel like there are more things that can go wrong with these. Love the content!

[@larissadueck2643]

Check out any strongfirst videos for excellent KB technique!

[@LiLgPnoy15]

I kept doing the squat. I had no idea it was incorrect. Thanks dude!

[@hangman2513]

Dude this looks so easy but it’s so freaking hard!!!

[@linusiaczek]

I feel like the only safe way to learn the kb swing when you are a beginner is to have someone observe your form while you're doing it. I've tried many times and I can't know for certain if I'm doing it right when there is no one to correct the possible mistakes.

[@Eric3Frog]

Make a video, post it on KZbin, and ask for critique from professionals with KZbin channels.

[@axeguy3856]

Mirrors are helpful as well

[@vgamedude12]

I really hope people are just overblowing the risk of non perfect form. I'm trying it myself

[@csabraxas]

Also noone tellls you what its supposed to work. Mind muscle connection is so important but everyone ignores it?

[@ozzy5146]

Looks like paul ryan.

[@CoachPJNestler]

I get that a lot on here...

[@ThatGirl-tg7wd]

you just ruined this channel for me..thanx..

[@Ryuksgelus]

I was thinking Jared from Silicon Valley.

[@itgetter9]

Looks like him, but makes too much sense to be Paul Ryan. Seems like a decent guy who actually wants to help other people. Therefore, nothing in common with Lyin' Ayn Ryan!

[@veerchasm1]

Yeah...looks like 😆😉

[@jamalashraf5878]

a very simple and humble tip after thoroughly fkg my back. start with very light weights and first learn the form. when u use a weight that ur muscles are not yet ready for. other areas will compensate (and get fkd)

[@queso_king84]

Yep I've been doin it wrong. Squatting kettlebells was my mistake. Thanks.

[@testodude]

Other videos i saw on youtube actually make it sound like you should be squatting the kettlebells. This approach makes more sense and definitely seems to protect the back and activate the core more.

[@TheShumoby]

@@testodude you do squat but you use your hips as a hedge to ballistically propel the kettlebell.

[@jburghau]

I also made the mistake years ago by not warming up properly and using bad form and my right hamstring popped. Thanks for the instructions.

[@elecaire9094]

Great video. I appreciate the explanation and demonstration of common mistakes preceding the instruction on correct form/execution. Thank you!

[@Forestgump12able]

Technical issue narrative It works her Calf mucles, Dats good. It works 2 large leg muscles, Dats Gut. Yes, she is Strengthening her Lower Back Muscles. 3 times Gut. Three Guts.

[@MrJayspeaks]

I've been doing KB for about 5 years and seen countless videos by all kinds of experts and trainers. It's a hinge movement. Don't over think it and there are a ton of exercises you can do that don't involve the swing.

[@AnnnnnaQ]

What is the best kettlebell swing video for beginners? In your opinion..

[@jonathanward7912]

@@AnnnnnaQ search Pavel kettlebell on KZbin.

[@AnnnnnaQ]

@@jonathanward7912 thank you!

[@tahmeedomar6663]

Paul Ryan leaving his SPAC to move into fitness???

[@krow449]

Excellent explanation. Thank you for pointing out the wrong vs right way of performing this exercise

[@csabraxas]

I am a young man with history of weight training. I dont know if 10kg kettle bell is too little? I dont feel anything wnd the excercise feels ridiculous. The momentum just does everything?

[@Jarrodjohn2007]

So, I'm largely trying to pop the kettlebell up with my hips?

[@CoachPJNestler]

That is exactly what you should be doing

[@joshd2861]

Correct. Your glutes and and hamstrings (posterior chain) should be doing nearly all of the work. Very little or none from quads or shoulders.

[@desptoday336]

the only time Paul Ryan has made an effort to make sure things are working out right

[@juliopimenta2533]

Thanks a lot! I’ve playing Kb and I enjoy a lot.

[@andrewworrall4302]

Christine is a great model 🤣

[@Cavemantraining]

A couple of questions if I may? You say "They think they're using their legs to drive the kettlebell", but they actually are using their legs. How do you reckon they are not using their legs? As for the shearing force, that's only when you direct the weight to the back and try to remain upright, not if you let the kettlebell go where it wants to go, down. In reality, adding the quads allows you to do heavier weights, but not as many because it fatigues you quicker cardio wise. Don't you think that glutes, hammies, and quads are stronger than just the posterior? A kettlebell swing is a kettlebell swing unless you define what type of kettlebell swing it is don't you agree? Just like a push-up can be a chest push-up or a triceps push-up. Just like a burpee can be a jump burpee or a push-up jump burpee. As for hip hyperextension, you can and should safely perform hip hyperextension if you're using a heavyweight to counterbalance the forward pulling force. Do you think your statement applies when swinging a 32kg? Agreed, it's not safe to lift the kettlebell with the back or pulling it higher with the back, correct, but otherwise, it's perfectly fine to do if done correctly. I normally don't comment on other videos, but when it comes to the swing and squat, I have to stand up, as it's been long enough that the squat swing has got a bad rep while it's undeserved, and simply because it's misunderstood. Hope the above makes any sense, let me know if it doesn't. Peace.

[@generalfitnesscompany]

Cavemantraining love your comment bruh! I believe if you can handle it, you can handle it. There is never anything you shouldn’t do, just learn how to do what you do the safest way possible. I personally ascribe to the squat swing as well as I feel it’s just as good, if not, better for going heavy than what he’s demonstrating here. 🙌🏾🙌🏾🙌🏾

[@Cavemantraining]

@@generalfitnesscompany Cheers man

[@axeguy3856]

Agreed. And you are definitely engaging your whole core here. This trainer talks about loading the back, etc etc but you can't even have that without a natural compensatory reaction from the abs and hip flexors... Engaging the quads will happen regardless of whatever state of denial abounds here, especially as the weight increases. And putting a slight squat in there is safer and also adds to the cardio benefits achieved. Kettlebell has always been about explosive power, like Olympic lifting.

[@Hokit]

Excellent demonstration - explanations very clear.

[@ab3k14]

I normally stay away from these. I watched to see of maybe watching technique would make me more comfortable with the exercise but even after watching i dont feel the risks are worth it

[@Burden82]

the first movemonet is much better its like doing dead lift and arm raise at the same time saying you dont need to raise your arms sure but why not is more muscles at one movement more of the full body movement. and if you are squating more you get more glute and leg activation. sure you cant do as many repetition but if you are making more with one that is just saving time and you get more result faster

[@wayofthewonderer]

Thank you mate You should do another of these

[@HeadbutKneecap]

I feel like I literally can't do the swing properly because my leg are too far so I hsve to squat more otherwise I just hit myself in the balls

[@Cab0408]

Trust me- learn to do this exercise the right way. Nothing will screw up your back worse then improper swings; the problem is no one REALLY has the answers on what is proper form. Everyone moves differently; kettlebells ate NOT for everyone.

[@CoachPJNestler]

Agreed, best thing you can do is try to work on optimal mechanics based on your body. But no exercise is for everyone

[@ignoranceisnotablessing615]

tight core, chest up , flat back, unhinged the hips, bend the knees.. the first two dont get mentioned a lot but its key to holding that good form..do that and basically most will be able to do it

[@daddycavefish]

i still think this demo is wrong, the kettle is too low between the legs its supposed to be tight starting and tight returning , she has about a foot of space between the crotch and the kettle

[@nmanicke]

I agree. That demo looks really rough on the low back to me

[@dctrex]

Good tip!

[@GodSaveTheClothes]

I have definitely been doing this wrong! Thanks for the info!

[@lawrencebartos]

Yeah probably not. The guy is only focused on the hip hinge style swing. There is a squat style swing

[@frasiercraine1776]

@@lawrencebartos then it's a squat, not a swing.

[@lawrencebartos]

@@frasiercraine1776 Nope. There are several different swing styles but the two most common are squat style and hip hinge. My issue is the instructor is basically saying that the type of swing the model is demonstrating at the beginning is wrong because she is doing a squat style movement and he is advocating the hip hinge style. The one she is doing is fine for a squat style swing so its not "Wrong" like he wants you to believe. I direct you to Caveman Training squat style swing videos on youtube to see.

[@axeguy3856]

raymond reddington Incorrect. This is a three hundred year okd sport with some different schools of technique and thought/goals

[@fancyfeast4610]

I had lower back pain from inactivity for the past 6 months, started these swings and it's gone. Just dropped by to see if I was doing it right though. I've seen some say to keep your arms slightly bent?

[@SchuyFit]

Straight to the point 💪🏻

[@miked4309]

her head/neck should be aligned with her spine, should it not?. i try to pick a spot on the floor ahead and keep my eyes on that one spot...the KB swing is difficult to do. im sure i still do somethings wrong. i forget what video i watched but it was by a woman instructor and she was swinging a 105 lb KB...just insane...but it was helpful in my form.

[@bnorberg78]

Do you have any meta-analysis that the first exercise you show is harmful to your back? or is it just reach then guess?

[@ktkee7161]

How do we know YOU'RE not the one doing it wrong?

[@jesseniavanterpool1671]

Good question,🤔

[@damon123jones]

squatting your swing with spine straight is perfectly safe

[@ultimatesteve]

and poointless!

[@molaraadagunodo1505]

And perfectly useless😀

[@josefinjulin718]

Nice explanation. How about keeping a slight bend in the elbows to be able to keep the shoulders back?

[@got2go4word]

Got it, thanks coach!

[@budekins542]

Useful video!

[@DarkseidMikie]

If this is correct, does that mean we should stare at the ground the whole time? Even at the top?

[@joshblank1]

Paul Ryan got fit

[@momos2790]

I can't tell the difference from the 2nd wrong way to the right way

[@olwill1]

Momo S: I agree. When I do the KB swing, on the down-stroke, my spine is straight (neutral) and my upper body hinges forward as a unit. My arms are "glued" to my body all the way back. As my pelvis pops forward, it propels the KB forward and my arms are still glued to my body until my pelvis stops its forward motion. Then my arms separate from my torso and swing up with the KB to about shoulder level. In other words, on the down-swing, I don't start hinging backward until my arms have come down and are in full contact with my torso. On the up-swing, my arms do not leave full contact with my torso until my pelvis is as far forward as it's going to go - with my back still straight and neutral. Power is provided by glutes and the rest of the posterior chain and the abs. Arms and hands are there mainly to guide the KB through its arc - not to power it through the arc.

[@veerchasm1]

00:34 “okay, Relax”

[@megaruhe6296]

That's what he said. Good job.

[@yaduhyaduh]

Hmm my arms are too short, I just kept hitting my groin😳 ...seems like I have to squat

[@stretch1807]

Question: am I ever lifting with back at all? Or is my back working by virtue of my core being held strong and tight?

[@Krawna]

The latter, yes. Another word for it is bracing. Some exercises will strengthen the back as collateral but lifting with back is never the goal.

[@nenadsrnka7269]

Does kettlebell swings like this can help me with hernoated disc ?

[@Crazyeyes388]

If you want to know how to do it right read Simple and Sinister by Pavel Tsatsouline or watch any of his videos. No point watching anyone else, he is foremost expert comrades.

[@Hulalulatallulahoop2]

It makes me cringe when i see people squatting doing a KB swing....your videos are excellent!!!

[@CoachPJNestler]

Thank you!

[@adoboFosho]

People actually do that?

[@lawrencebartos]

Hey You're Doing It Wrong there's a lot of people who would say you're wrong. There is a KB swing called a squat style swing and another one is called a hip hinge swing. While I personally prefer the hip hinge style the squat style is completely acceptable. I prefer the hip hinge style mainly because I apparently am not coordinated enough to do a squat style swing without looking like a fish out of water. It really depends on the muscles you are trying to hit with the move. If you question me check out the youtube video from Caveman training on the squat style swing.

[@frasiercraine1776]

Squating it is totally wrong. Even Pavel says so.

[@lawrencebartos]

@@frasiercraine1776 never said it was right if you're trying to do a hip hinge swing. So again its not a question of right or wrong its what is the move you are trying to accomplish.

[@jmartin_og]

Very nicely done

[@WasenshiDo]

Most of what he is saying sounds good! BUT please for the love, that form is ok for low weights but I see so many people doing heavy swings and the kettlebell pulling them forward and the barely bending they're knees! Putting so much force on the lower back. It's a balance between 'squatting" and barely bending the knees. Your back should be less than a 45 degree angle. Like if on a clock 12 was standing straight and 3 was 90 degrees you want to be generally around 1-1:15 no more than 1:30. It looks like in this video the girl is at 1 o' clock out so. Oh and don't squat too low, like he says, that can blow out knees on heavier weights

[@DeborahEliza1]

Thank you - very helpful. I do wonder, though - she snaps her knees into a locked position when she swings the weight up - it just looks stressful on the knees. Comments Coach?

[@KILLERKROW23]

Hey Paul Ryan was always into P90X. So I would take that as a compliment

[@havefunbesafe]

Kettlebell form vs Proper foot wear...next video...

[@ktkee7161]

My main take from these is that exercise is far too risky and I've taken the right decision in avoiding it all these years.

[@arsalenshamil4117]

Gret video. God Bless.

[@tammiearrata3679]

THANKS 🙏🏼

[@masturahamzah5847]

My first times doing it like doggy position hahahhaha.. My trainer laughed like crazy stoned.

[@ryanimpink13]

I bet he got stoned. For training with a woman.

[@jonathanward7912]

@@ryanimpink13 savage

[@danikas6169]

@@ryanimpink13 what the fuck is wrong with you

[@theTayl0r]

There is little to no connection between her arms and body on the good example swing... I was always told that's poor form. Good explosive movement though

[@ryanhickey6812]

According to PAVEL TSATSOULINE ... you're doing it wrong?

[@signkutter9218]

she is a bit low on the swing , stresses the back a bit much

[@mateosanchis5507]

Note: not a knee hinge, but hip hinge.

[@joshd2861]

This is a great video. I love that you show the two type of common errors.

[@stevenshapiro9563]

Thanks, very informative. I noticed her knees locking / snapping in place as she drives the belt buckle forward. Is this from her being new to the correct movement or proper technique? If not will her movement become more fluent through couching and time? Thank you again.

[@joshd2861]

That is normal. It is proper movement and technique.

[@MrPhil212121]

Yeah, my knees wouldn’t like that

[@heybejaybe809]

Her arms are over extending at the elbow at the top of the movement.

[@trainerjoefitness6615]

The KB squat swing isn't "wrong" or "bad for your back". The only way it would be wrong is if it is not the intended exercise. If you intend on doing a hinge swing, but do a squat swing instead, that is wrong. If you intend on doing a squat swing and do a squat swing, you are doing it right. This is like telling someone that their hammer curl is "wrong" because it is not a standard bicep curl. #differentnotwrong

[@trainerjoefitness6615]

kzbin.info/www/bejne/kKvEin-crKmGr7s

[@markd1059]

What about pinching the shoulders back?

[@c.swings]

That's a great question, Mark! In order to keep your shoulders back, I use the cue "Shoulders in your back pockets!" and make sure that my lats are engaged. This includes in my set up; standing back from the bell, reaching for the kettlebell handle and bringing it back towards me by engaging my lats. Does that help with proper shoulder position?

[@CoachPJNestler]

That is an important cue as well. They don't necessarily have to be fully retracted and squeezed back, but you want them neutral and not being pulled forward into protraction

[@CoachPJNestler]

Excellent cue!

[@cheerubebayonettaholopaine2638]

somehow it looks like it hurts in the knees 🤔

[@michun72]

you do not start swing from standing position, you grab kb from ground, yo coach, look for Dan John and learn

[@CoachPJNestler]

Hiking the KB back from the grounded position is a great teaching tool. I use it often when performing heavy swings myself, or teaching new people who struggle with the hinge of the swing. But it's certainly not the ONLY way to swing a KB. But thanks for being the youtube police here and keeping us all safe ;-)

[@fitnessminimalist9250]

Great video

[@hmoobdc5]

So do you use your arms strength to swing up?

[@merepekar]

No. The arms are just an "anchor" between your body and the kettlebell.

[@madtownjeremy]

Nope. In fact, if you're holding a kettlebell that you can actually statically lift in this fashion using only your arms WITHOUT swinging it then it's too light.

[@Ternika100]

Thanks a lot !!!

[@CoachPJNestler]

Thank YOU for the support

[@Ayva_K]

What happened to your biceps, Jeff ?

[@bannor216]

dude demonstrate IMPROPER technique with a LIGHTER kettlebell ... poor girl... just standing there like a knob anyway

[@artincorona]

I noticed the same thing. Use a lighter Bell for demonstration purposes.

[@animusparkour7706]

Agreed. I've injured my own self slightly using weight to show what NOT to do!

[@christopherengland654]

🤔 damn. She could have used a 5 lb bell..... Is he trying to get her injured?

[@nomad1517]

It's kind of like that toy, the one with the bird that sips the water repeatedly.

[@yasharmesgari4670]

I think she`s gonna damage her knee so hard with that lock at the top

[@muertinix]

It's not a leg press bro.

[@topotsama9539]

She didn't drop the kettlebell for 5 min straight. Holly Molly

[@alexraphael6534]

Great info... now just to get your cameraman to level your camera or tripod.

[@kevansnuggs5482]

Alex Raphael damn it I hadn’t noticed, now it’s all I can see and my OCD is pinging....!!!!!!

[@DineshKumar-uc7kl]

How many of you noticed its a click bait.. They didn't show the guy in the thumbnail

[@joehendrix8442]

dam that looks tough on the back

[@madtownjeremy]

It's not if you do it right. Kinda like a deadlift or a squat; if your back is compromised then yeah, it's gonna hurt.

[@larissadueck2643]

She's hinging too early on the backswing.

[@olwill1]

Yes. She shouldn't hinge until her arms are in contact with her torso. Then torso and arms hinge back and then forward as a unit. They don't separate until the pelvis has reached its most forward position. Then the arms and the KB continue up the arc to about shoulder height.

[@sballestra9269]

Sorry, I'm a beginner that fails to see why this is safer for the vertebrae. Please help.

[@CoachPJNestler]

If you notice the spine stays in neutral alignment the entire time, and the glutes/hamstrings are taking the majority of the load at the bottom position. Due to the arc of the KB and the momentum of the swing, the load on the spine is minimized. When squatting a KB swing, the upward arc of the KB pulls the body forward, putting shearing forces through the lumbar spine, and not allowing the proper muscles to take over the work

[@filthymcnastyazz]

S Ballestra the squat variant is a legit version too. Its not wrong if you intended it. You end up with a movement arm at the bottom any way. This girl had her shoulders protracted which is a cause of impingement

[@thatmechanicguy8773]

Phil.T.McNastee, if you’re squatting you aren’t swinging. Regardless if the kettlebell is moving forward or not. If you squat you aren’t swinging, and if you swing you aren’t squatting. There is no variant, only a right way and a wrong way. If you intended to swing the bell while doing a squat, then you’re doing a swing wrong. It is wrong if you intended to do it that way.

[@filthymcnastyazz]

The Yota Tech totally wrong

[@Dylan-sd6mq]

RELAX

[@quan1026]

Everyone looks the same too funny., oh now it’s right.

[@azureavocado5195]

Great breakdown Shit I'm glad I found this

[@CoachPJNestler]

Glad it helped you!

[@grantd113]

Turning it into a shoulder and hip exercise with no legs, there’s no issue with doing a squat.

[@markb1511]

Then it's not a KB swing

[@grantd113]

Mark B it is

[@grantd113]

Mark B look at the cross KB swing, I am not a CrossFitter either

[@FORTtv]

Number 2 looks exactly like number 3 to me

[@tolu619]

FORTtv look at her butt muscles in 2 and 3. And look at how high she swings it in 2 and 3. You'll start seeing the differences

[@budekins542]

FORT, number 2 has her back almost parallel to the ground, number 3 her back is more inclined.

[@c.veronica2847]

Ella comete otro error mira la pesa lo cual no es correcto

[@heat4yoass]

Good form, but she's swinging that kettlebell wrong. Shouldn't be swinging that to her chest at all. Midsection at the most.

[@andrewstahl3531]

watch pavel's early videos on RKC...Pavel does it the squatting way.... Soviets are squatting.

[@crookedpaths6612]

The biggest mistake most guys do is to hit themselves in the nuts.

[@Schwenkgott]

"You're doing it wrong" hits the spot. Her back looks terrible. You should not be a teacher to anyone.