How to do a Proper Kettlebell Swing (Don't Make THIS Mistake!!)

The Kettlebell Swing is a great full-body exercise that has amazing carry over to other aspects of physical performance. Unfortunately, many people get the exercise wrong. Today Mind Pump shows you the proper way to do a kettlebell swing and reveals mistakes people may make.
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[@DeanWright-gj2nm]

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.

[@juliehock6059]

The perfect exercise, and done correctly is a strength and cardio exercise. I aim to do 100 swings every training day. Love suitcase swings also with two bells, at present I’m doing 2 x 8kg. Am definitely not a hunky muscly guy, but at 78 I can definitely move those bells - snatch, squat, rack and press etc etc and deadlifts.

[@donniecain4266]

These guys are great ! The interaction between them us Execellent and they are spot on in their instructions ! Thanks guys for the video !

[@heatherhall1727]

Love the towel analogy to explain the kinetic energy involved! Thanks!

[@alleo5774]

differentiating the swing from a squat movement is great. Thanks for sharing!

[@jeffcummins1408]

Thank you Sal Di Stefano for mentioning the cardio effect this exercise has. You hear this constant debate about strength resistance training vs. cardio; the truth is you need both, and the two-handed KB swing does a great job of delivering both.

[@flareplayerico]

I have had lots of people get back injuries through this one, so credit to you, gents, for discussing it.

[@nicolelillaine]

Thanks guys! I live to hear the breakdown of the mechanics behind each exercise. It helps me not only focus on the proper form but also hone in on the mind body connection to the correct muscle group. Thanks again! 🙂

[@jerrymaraccini2485]

Thanks so much for this video!!

[@LoveFix2558]

Great instruction, thanks

[@hayleymiller8041]

Love the hat, Adam. =) Another very helpful video, definitely a mind pump.

[@monikaopenshaw9624]

Thank you for the demonstration; very helpful.

[@frayedendz1]

Nailed it...great explaining it, great technique

[@theswingsetproject6455]

I like the Mind Pump guys. I listen to their podcast all the time. But as a kettlebell enthusiast for over 10 years, and an RKC/StrongFirst instructor for the last 4, there is quite a bit wrong with the kettlebell swing that Justin is doing. 1) We do not teach the start of the swing with the KB behind the body. Never have. 2) Justin’s neck and lower back are anything but neutral 3) Justin’s shoulders are in his ears - very little Lat engagement 4) His stance is too wide, not driving enough force through the ground. A KB swing is a “jump, without the jump.” 5) The kettlebell is smacking him in the ass on the way back through, which indicates a shortened hinge where the hamstrings are not fully engaged and the lower back is taking too much of the load. Just some thoughts. Like I said - Love the Mind Pump crew, but we have a responsibility to teach this move correctly and safely. Way too many instructional videos out there where dudes are just making stuff up....

[@ChengManChing]

yup

[@teciasexy08]

This video is great for beginners as myself!

[@lysduchamp]

REALLY great example of how to do the move! thank you

[@gordonray528]

poor fucking eg. Follow Pavel Tsatsouline , Mark Wildman, Kettlebell Kings

[@chrisfoto4782]

Needed this to adjust my form. Was leaning over way too much. Thanks!

[@tonypowell1087]

Well done.

[@carleshahalkias4535]

Thank you! Somehow I always find myself always wanting to go into a dang squat!! This video was great.

[@arsenalpm]

Very helpful thank you

[@1diggitech]

Good technique,I started just going to the hips,from the floor to hip height,hips forward no swing.I first broke it into 2 movements,helped me smooth out the exercise learned how to like they said use the hips & gluteus.Yes @ 6:29 ☝️

[@robertvictory8391]

Been doiing that wrong; thanks for the info

[@Sniffy0727]

This is crazy to say but admittedly even watching this thoroughly it's still a move that takes so learning or getting used to....

[@kvn08cosmo]

Big help guys. Thank you

[@TheHarrylakin]

Watching this video really changed my perception on Kettlebell Exercises and how effective they can be!!

[@joeking1157]

good breakdown of the mechanics of the swing, thanks it made me understand the move better!

[@tonyofarrell2775]

Very helpful

[@autumnrain3998]

Great info... thanks for sharing this

[@johnlyndsay]

Perfect video beginner... thx

[@kollabor8]

Its 2024, I'm 55, I started doing kb swings, db goblet squats, coupled with straight arm pulldowns, these exercises contribute to my regular session, I'm not wanting to go into my 60's without being mobile

[@moshezuchter]

Love the explanation. Was looking for more info as I've been doing it incorrectly the last few months. Thank you 🙏✌️

[@thesoakers4368]

I like the talking and discussing the proper techniques and benefits. Make sure its done correctly. Good video

[@Smilerz600]

What kettle bell weight should be used? is there a formula for estimating a good weight for your current strength and when should you move up in weight? Thanks nice vid.

[@letsgetdowntobusiness-]

real bro talk! good info!

[@PUABored12]

Two big things I drew from this tutorial. (1) Start with the kettlebell behind you (2) Its not meant for you to force it up there with your arms its momentum.

[@nickfarrell429]

This is not the way most kettlebell experts preach to start. You want to start with the bell in front of you. Then hike it back and snap. It’s done this way because I’m kettlebell training all movements are done with purpose and are in sync with breathing. Inhale as you hike back and then snap forward, hard exhale, and snap the hips. Also do not do that chicken neck. Keep the spine aligned. Check out Strong Firsts KZbin page for the absolute best advice on everything kettlebell

[@somedude8807]

Starting with the kettlebell behind you? Good luck with a heavier load!! You’ve just made a lot of physiotherapists smile. And arms and shoulders should be relaxed but in control - again try doing that with a heavier load!

[@Cowface]

I love the kettlebell swing so much. I think it’s my favorite of all. We live such anterior dominated lifestyles and this one works the entire posterior chain, is both a strength and cardio exercise, highly functional, explosive, and helps develop the glutes nicely. I do have to be careful not to use too much weight, I’ve hurt my shoulders by using a KB too big for me to control on the descent.

[@MindPumpTV]

I totally agree! Be smart, but they are an excellent exercise for the context of modern life!

[@timreilly8875]

I am handicapped and appreciated the detail.

[@christosmaninos1570]

This was very helpful, thank you.

[@fitnessminimalist9250]

Is the rack for the Indian clubs homemade? I need one. Loved the video.

[@colinreid2346]

so how do you recommend adding it into your workout, how long do you do it for? do you progressively overload?

[@NordKristal1kristal]

amazing

[@trade0714]

What is this going to do if you have a periodic lower back pinch? Is this movement fundamentally good, or bad for people with lower back tightness (not pain, just soreness)?

[@ajayh6034]

I think such videos are very important to prevent injuries...I watched a lot of videos before I started my swings..So thanks for video guys...Nothing wrong in talking too much if the same prevents injuries...

[@MindPumpTV]

Thanks Ajay

[@mikec1882]

Pretty good explanation of the KB swing. Thanks. P.S. Two of you are wearing Converse Chuck Taylors. Any reason why?

[@TruthTellert63]

A lot of people like them for weightlifting/training because the bottoms are completely flat & they have virtually no give; your energy goes upward into the lift instead of sinking into the cushioning. However, Mark Rippetoe recommends against them, as he doesn't think the canvas uppers are supportive enough.

[@adamhammer5210]

Question: how much do you bend your knees to get that hip hinge and thrust?

[@lol-vx3uf]

I like this guy

[@michaelbouchard659]

So nervous to try this for the fist time in a busy gym lol. Better to invest in my own bell and do it at home

[@zayaweight9579]

Watching this I realized that the falls I learned in jujitsu repaired me for the hip movement required for this. t felt so unnatural the push my hips forward & extend my back, especially wile falling to the ground, but I eventually got over that & the kettle bell swing was pretty easy to learn for me.

[@lloyddinma9944]

Actually, the talking was not as extraneous as I expected. Really in context. Great job guys! [You guys should have seen this video of a guy in India teaching Futures contracts.😴. At one point he leaves to accept a package]

[@RonDotComnz]

Lovely, thank you.

[@josemiguelfernandez2793]

Excelente!!

[@ImHandlingIt]

Justin, where’d you get those pants?

[@chazrocket]

His ankles bending sideways is tripping me out 🤣

[@jiggaguilar]

I think I finally got it. It seem so silly, but without a personal trainer to watch you, well. What I heard from ALLLLL the talking (grow up and learn from people who seem to know a thing or two, or use your mouse and click forward, gasp!) was one word, cardio. The final tweak i needed, was the speed at which i was doing it, or lack thereof. I sped it up, and now my kettleball is not going so high, form looks much butter and back not feeling it so much. Thanks for the video!!

[@Thankful_n_Grateful]

So when swinging using hips, what muscles are being worked

[@czarnylfernando17]

Good vid, they are not just chatting they are talking with sense,

[@mauricehendriks5550]

your neck is going back and forth, this not the best way. Keep your chin tucked in. Another thing I notice is you are standing on the outside of your feet, causing unnecessary pressure on your ankle. The best way is to go bare feet and grip the floor with your toes so you get activation from the ground up.

[@justinandrews6447]

Maurice Hendriks thank you for pointing that out good sir 🤓

[@danielsglasgow]

Maurice Hendriks k b ok

[@jamestilley5845]

Saved me having to say the same things!!! really bad technique. Add in the depressed rib cage, rounded shoulders and to much forward hip movement and not a great example. Although to be honest you've only gotta look at his beefed up posture and you can see it's never gonna be a great swing

[@michelevionneburwell-herre4662]

Good point. I gave myself a herniated disk by improper thrust of my hips. Both lumbar and cervical spine. I recovered and back to the KB though more carefully, I'm turning 66yo in April so not new, to both life and/or exercise.

[@eddyjimenez-scorpio]

Ur a good man Justin, any other celebrity trainer wouldnt have answered at all, says alot about you young man.

[@Yahalom-ih3hn]

Hi I find when I raise higher in the front I get a great shoulder workout as well so why don’t ppl do it? Like here he says not to go high at the front

[@AIRBUS10]

New subscriber here 2018. I only subscribed because of the thumbnail.

[@kettlebellmusclegain]

Lol

[@christianhughey1942]

What's up with the wagon above the exit sign above the door?

[@josemv25]

What's up with you drowning puppies?

[@michaelreyes2301]

so I am new to kettlebell swinging and my question for Mind Pump is why is it bad doing a squat with the swing and then bringing the kettlebell to almost overhead? Are there no benefits to it if you tighten your core? Thank you.

[@ravenkliff]

there are benefits but it's a different workout, not really the classic swing they're teaching here

[@Daniel-ld7xs]

0:52 I saw someone do the squat type and then proceed to do a calf raise at the end LOL

[@estrategyroomscape525]

Hey where do you buy the asteroids?

[@maddoxtolliver]

*pavel Tsatsouline.* #nuffSAID

[@iamtrillahd]

COMRADE !

[@maddoxtolliver]

@@iamtrillahd *_"DA!!"_*

[@juliehock6059]

Correct, the bell should just float up with the momentum of the hip snatch

[@paulcraven5489]

Three guys in the gym without a phone!!!

[@joeldelima4172]

Expla.... 2:00 how do you get a hole in your shirt.. funniest instruction video 😂🤣

[@tendingtropic7778]

how many kgs are they doing it with?

[@bca-biciclindcuaxel7527]

Just do the freaking exercise lmao ! What are running for president or something ?:))

[@mumofmany7589]

This looks to me like it was executed perfectly. Nice video, thanks.

[@paullee9277]

👍

[@samuraininja739]

Does this improve my stroke and thrust game?

[@maximus8610]

We need an answer

[@brendarodriguez6073]

How high should the kettlebell swing up when it’s going up? Should it meet your chest or are you swinging the kettlebell too high by then?

[@mitchsweat3466]

You want it a bit less than 90 degrees. If it's straight out in front of your body that's the position where you'll be the most off balance and have potential for injury. Keep it a few degrees below that

[@tracycarver6239]

I do it the way they recommend, but exactly what's wrong with a "squat" swing?

[@kellyshillyer]

Just do the exercise.

[@corbinwantland7669]

Not near enough squat, refer to Enter the Kettlebell by Pavel Tatsouline

[@nygeek6471]

So half this video is two dudes being antagonistic to the guy with the Santa hat

[@newlyborncorn]

What if you turn the kettlebell 90 degrees and hold it so that the edge of the handle faces forwards?

[@darthmatter1363]

I always end up hurting my back, I have no back issues and no injuries in my past nor currently either. What do I do to not hurt my back, because it genuinely hurts a lot ?

[@XieTianXieDi888]

Gabriel Laureano that is because of the way the Hard Style swing causes the bell to fly forward and pull at your lower and mid back. Look up the Kettlebell Sport swing. It’s more of a pendulum movement instead of a hinge movement and it saves your lower back from the strain.

[@lynic-0091]

Keep the kettlebell closer to your body, the further you hold it down, the more your back will hurt.

[@PixemWeb]

Great tutorial. Loving the Krispy Kreme Themed Shirt 🙌🏼

[@colincolin7237]

I love all of the people bitching about the length and talking. You have the ability to skip through but for those that actually understand the body, we appreciate how deep they go in their explanation. You wanna do a kb swing just to move weight? Or do you want to understand what the fuck you're actually doing? Most of the complaints are coming from the former while they walk around with fully protracted shoulders looking like Quasimodo with ILS thinking they're God's gift to fitness.

[@sergiomoreno8702]

Why don't they just call it kettlebell pelvic thrusts instead LoL 😂

[@godisgreat5141]

We dont have all day dudes

[@BodybuildingAreachannel]

they will make a diploma in kettlebell swing

[@GgSyUm]

Guy in the Green could do voice overs for Manfred from Iceage.....Everyone loves Raymond...

[@bobbucks]

Just do it... damn it

[@larrywallace2881]

The kettlebell swing is the most important exercise you can perform, its carry over effective will help you in all aspects of your life. Unfortunately its relatively new to the American people.

[@dirtyarjun]

aawch been doin it wrong the whole time 🙈

[@DrTotz]

Thanks for the video. I found it very informative and detailed. Why is there an OffRoad Arcade machine back there?

[@MindPumpTV]

Because - OffRoad is AMAZING.

[@gorizumi]

What is a video game machine on backward?

[@SchuyFit]

Kettlebell swings might be the best exercise ever made.

[@johnbryant3943]

Folks, please just look up Pavel enter the kettlebell. Thanks for the video guys, stop talking though and just watch the above video...

[@kbkesq]

6:15 safest for the back.

[@alleo5774]

his compensation neck movement worries me abit.

[@viconeup]

Just doit!!

[@chunter9102]

I stopped the video half way through. They talk and play to much. it would help to get to the point.

[@TheHyde8875]

C Hunter it's funny watching the way guys with some muscle hold their arms and hands. Constantly flexing and posturing.

[@yvensaintlauren1577]

They are teaching how to do it correctly and what muscles your supposed feel otherwise you could do it wrong and not really get the same results

[@rssfeedslive]

EXACTLY

[@gb92081]

1000% agree C Hunter.

[@theknack]

@@TheHyde8875 So true! The way to tell if someone thinks they're hench or not is to ask them to fold their arms. If they're normal one hand will be visible on top of the bicep. People who think they have massive arms always put both hands under to emphasize the biceps.

[@indy3749]

At least you don't talk so much I start yelling at my phone.

[@wyldebore4089]

So Pavel’s kettlebell swing is “wrong”?

[@iamtrillahd]

Comrade, you cannot talk about Pavel in this manner, if you value your health.

[@Trillvil1]

A LOT OF PPL AT THE GYM IS DOING IT WRONG EVEN TRAINERS 😂😂😂😂

[@HMFamilyLife]

What is the physical benefit of this exercise if you're just swinging and thrusting with your hips.