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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[@z3ro5um]

I’m working at it. Have fun!

[@michaell31]

# 1 Kettlebell Channel on KZbin!! Always great content.

[@lebe-stark]

Thank you Mike!

[@electricfamily7713]

Thanks Gregory! That hip and arm connection explanation was key. Forwarded this to some buddies. 🤘🏽✊🏽👊🏽

[@OMTTraining]

Excellent stuff, thanks for the technique video in English, made a massive difference when doing the workouts, please do some more of these, the tips on form and movement take the exercise into a whole new level, less brute force and ignorance and more finesse and skill...

[@lebe-stark]

Your description is where it‘s at! We will work on future English Videos soon!

[@warrencaine7992]

Thankyou for this clear instruction video, I'm loving learning how to use my kettlebells.

[@moose11braun]

Great instruction. Clear precise and effective.

[@jcleathers57]

I'm a newbie to using the kettllebell. I bought a 5lb years ago but never used it. I just watched your video and I am excited to get started. You have explained and showed everything to do to perform this exercise correctly and how to prevent injury. I have subscribed to see your other videos. Will keep you posted on my progress. THANK YOU SO MUCH!!!!! Joyce

[@lebe-stark]

You're welcome Joyce!

[@LebeStarkJason]

You still hanging in there, Joyce?

[@handsomejack5787]

Im glad its kb advice i watch your videos for and not dancing lessons. Lol. Best kb channel on youtube.

[@MowerMike]

Thankyou so much for the video. Your intro hook with the swing dance was classic! I am just getting into kettlebells and it has been a game changer at 42, I have already seen the gains in my BJJ game. Keep up the good work!

[@LebeStarkJason]

Hey Mike, how are you doing these days? Still swining? 😄

[@MowerMike]

@@LebeStarkJason Hey man. I actually had a major injury and tore my pectoral muscle off doing BJJ 6 months ago. Had surgery and am still recovering. Started getting back into it with just some 15lb kettle bells and swinging random rocks around on vacation. Maybe you could do a video on using rocks or cinder blocks for workouts when you don’t have access to kettle bells? Have been on vacation and is a fun challenge to find alternates to actual kettle bells.

[@LebeStarkJason]

@@MowerMike Oh damn, that injury sounds PAINFUL. Sorry you had to endure that. I'm impressed you're still working out with light weight kettlebells. Rocks and cinder blocks. That sounds like a prison kind of workout. Lol. I'll run your idea by Coach. Can you travel with your 15 lb kettlebell checked or will they charge you some crazy amount? Would be interesting if there was a travel kettlebell... it would have a kettlebell handle with a body that was fillable with water, sand or lead shot. 🤔

[@MowerMike]

@@LebeStarkJason Nope can’t fly with kettle bells, it just doesn’t work logically. That’s why you find rocks ;)

[@carlosacarter]

Love the introduction to this video!

[@edgarafzelius29]

You got the groove man! Btw, great swing instruction 😆

[@amoon.93]

I've been trying this variation VS what I normally do and WOW , I feel my glutes more doing it this way🙌🏼 amazing job at instructing / explaining - thank you 🙌🏼

[@lebe-stark]

You're so welcome! - Gregory

[@83DrBones]

Saw the video and instantly i want to the kb-swing! Absolut cooler Aufmacher!😎👍🏼👍🏼

[@JonathanYbarra-xf4hp]

You guys are great!

[@kauerpc]

Great video, very clear and detailed! Thanks!

[@lebe-stark]

You‘re more than welcome!

[@SteveBrill]

Great videos. It's amazing that something that looks easy is so difficult to do correctly. Practise makes perfect I guess?

[@lebe-stark]

Absolutely!

[@craigbarnard8721]

This is great . I’m working on that fluid rocking motion .

[@wilckaudio3280]

Cooles Intro! Vielen Dank für deine Videos - bei dir habe ich das Gefühl, dass du wirklich weisst, worüber du sprichst. Sehr motivierend!

[@lebe-stark]

Danke für dein Feedback!

[@atomicmonk]

Love you guys! Keep up the great work. 💪😜🤙

[@lebe-stark]

You rock Brian! Thanks for the love! - Gregory

[@robertpolanski6776]

Very well and precisely explained with key points. I'm just wondering if it makes a difference if I hold my handle vertically or horizontally like most trainers do when doing swings.

[@longtoe]

Great video! Coming from a hardstyle background the sport swing has been a tough transition. This helps a lot!

[@lebe-stark]

Great to hear! 💪

[@JRL6211]

Excellent video! I’m coming from the hard style background as well, so this is a great explanation of the swing ... while the two are similar, now I understand the ‘slouch’ in the middle while you are waiting for the arm to reconnect 😁

[@lebe-stark]

Glad you enjoyed it! You got the point! - Gregory

[@Lunayy-chan]

I love this intro! Not only informative but creative!

[@lebe-stark]

I appreciate that! - Gregory

[@PhiyackYuh]

He makes it looks so easy. Its like the motor development has been developed at very young age participating in team sports? Its like knowing when to stay supple and relaxed and knowing when to be solid to generate hip drive.

[@piccalo89]

That intro was the greatest Very good instructional video The best I ever seen

[@lebe-stark]

Appreciate that Orlando! Thanks for sharing! - Gregory

[@mathievlemere186]

Thank you very much for this instructive & clear content! Nice dancing skills too :). I have a question on hand positioning : what I see in the video is a neutral grip whereas I personally 'feel' more confortable with a pronated grip and a hand shifted with the index finger in the 'corner' of the handle. I guess it could (maybe) relate to biceps tendons levers & grip strength efficiency. Any insight on the hand positioning in the hand to hand swing ? Thank you again.

[@antmour]

Thanks !!! Very useful 👍 !!!

[@lebe-stark]

Glad to hear that! - Gregory

[@Manh7861]

Thank you, very clear!

[@lebe-stark]

Glad it was helpful! - Gregory

[@Kodesai]

Thanks! This helped me a lot!

[@lebe-stark]

Glad it helped! - Gregory

[@deanmacreavy2135]

👍 Great instruction and tips. Enjoyed the entertainment too! 🤣

[@lebe-stark]

💪😅

[@sublyme2157]

Super helpful, thank you!

[@lebe-stark]

You're welcome!

[@robertw2953]

Great tutorial!

[@lebe-stark]

Thank you! Cheers! - Gregory

[@ruds0n895]

Well done! I must say I enjoy your content in English as much as in your native language. Great outro :D

[@lebe-stark]

Thanks for the great feedback!

[@akaimon3]

In my opinion, the best educational and entertaining channel regarding kettlebells ✌🏻‼️More of the same but with the Russian style English.

[@lebe-stark]

I appreciate that! We've heard that "Yuri Boyka's" brother is celebrating his return: kzbin.info/www/bejne/poPHZGmrqdmZd68

[@dionnasoares8332]

Cool swing dancing moves

[@johannakasper3925]

Live the intro ❤😄😄

[@sj1605]

Excellent explanation for beginners

[@lebe-stark]

Glad it was helpful! - Gregory

[@jonathanmccord1334]

very good explanation!

[@lebe-stark]

Glad it was helpful!

[@kirbyaugustine761]

Great tutorial.

[@lebe-stark]

Glad you liked it! - Gregory

[@michelles.6875]

Infirmative AND 😁 funny! Love it!

[@lebe-stark]

Glad you enjoyed it!

[@grafmontefausto4620]

dude you have a very good form

[@chairfitcamp]

Binging on your videos today

[@lebe-stark]

Hope you enjoyed them! :) - Gregory

[@chairfitcamp]

I definitely did @@lebe-stark

[@MrKarlHoughton]

Wondering why you hinge the arm at the elbow instead of swinging with an extended arm

[@rakketytam4573]

The letting it drop and having arm and core connection before hinging did the trick, I feel my Hammies and core now holly sh- lol

[@pttn7225]

Ich finde ja, Dance-Moves könntet ihr künftig auch als Warmup/Cooldown Routine in eure Workouts einplanen! Danke für eurer Engagement!

[@deepfocus_01]

Thanks Gregory! Very educational as always. Just one question, I see you bend your arm just before the switch... Is that to move it out of the way quickly?

[@lebe-stark]

Thanks for sharing Diego! The arm bending is to relax the forearm muscles. - Gregory

[@dobrescuassociatesllc4629]

Please republish your video on back pain during kettlebell swings that you did 1 year ago in English please. If possible, it would be greatly appreciated.

[@kettlebellsporttraining1507]

Dobrescu & Associates LLC Hey! Provided you have good mobility and flexibility and your back is healthy, you shouldn’t feel any pain during the swing (being it power swing, pendulum swing or squat swing). In many cases the first cause of back pain is incorrect timing either while moving the bell out of the backswing or while descending from it’s second rest point (mostly the second one). I’m just guessing, as I haven’t seen you doing any swings, but I would say that you could be bending forward too early while the bell is descending towards the ground (it happened to me too while I was learning the power swing). If that’s the case, you could try to wait up until your arms are almost in contact with your body and then, bend your hips and going into the back swing. I’m a newbie, and I must emphasize I am not a coach, but If you would like, you could record a video of yourself doing some power swings and perhaps we could more easily find what’s wrong.

[@jdweev]

Virtually all swing tutorial videos I have seen advise bending over far enough that the back is parallel to the floor. This video implies that--while you always want the back straight--its angle should be minimal--less than 45 degrees from vertical after phase 0. Am I interpreting correctly? Thanks for the videos Gregory; wish we had someone like you in The USA!

[@bradpeterson4277]

good,like

[@Lasse3]

I'm still doing the finger snapping swing variation, it's superior!

[@christiancarter5726]

I'm coming back from a Labrum tear I did last year after a small shoulder dislocation. I really wanna get into Kettlebell training but the swings seem like they could easily aggravate my previous injury. When would you say I'm "ready" to start? I'm not particularly strong but I'm able most exercises with free weights etc, would you say when both shoulders feel equal?

[@jdweev]

Great video Gregory! May I ask how far apart you recommend the feet should be during the kettlebell swing? Looks like slightly wider than shoulders but I could be wrong. You recommend parallel feet or toes out? Thanks much!

[@lebe-stark]

Thanks for the feedback Joseph! Foot positioning can be preference. I for example use a narrower stance when working with singles and wider stance when working with doubles. I wouldn't go too wide though. Toes pointing slightly out would be a great way to build a habit that can be triggered when working with doubles (where angle/ degree of toe positioning matters most imo). - Gregory

[@nataliarichter4428]

Tnx for the video.. Würde gerne sehen wie das aussieht in der Technik wenn man die kb wirklicg eye level hat oder american style kb swings macht... Hast du da ein Video?

[@lebe-stark]

Wir sind keine Fans von American Swings, die Überkopf gehen aufgrund von Schulterproblemen, die entstehen können. - Gregory

[@allansanders2035]

Hi thanks for the tutorial. I’m new to kettlebells. I normally use bar bells and dumbbells. When weightlifting I retract the shoulder blades back and down to keep upper back tight and spine neutral, But looking at the kettle bell swing, it kind of looks like your shoulders round forward because the arms connects to the body. Is scapula retraction not required with this? (Not a criticism btw, just an observation). Thanks 🙏👍

[@lebe-stark]

Great observation Allan! When going into the back swing (with the H2H Swing), it‘s ok if you upper body (t-spine to be exact) is going into a slightly bent position. It‘s very important to keep the lower spine safe with a strong tension of your mid-section to prevent shear forces. - Gregory

[@QohelEt-qb7kw]

Salute from Russia!

[@lebe-stark]

Salute from Switzerland!

[@ijl-cy9pp]

Should the scapular/shoulders be protracted(forward) or retracted(pinched back) at the top of the movement?

[@lebe-stark]

This only matters if you engage into a Hardstyle Swing. If not, you can keep your shoulders relaxed. - Gregory

[@CorgiAldo]

Cool Intro 🤣

[@Salamaleikum80]

Kommts mir so vor oder ist die Version mit dem Daumen nach vorne etwas risky für den Bizeps/Ellenbogen? Würde der Daumen nach hinten nicht sicherer sein?

[@klsnowman]

🙏🏾

[@lebe-stark]

💪

[@beck-tn9gl]

So this is a competitive style one hand swing as opposed to a Russian hardstyle two handed swing. I'm sorry for stating the obvious, I just needed some clarification. I watched dozens of videos on kb swings, I'm just not familiar with this style. Thank you for the video.

[@lebe-stark]

It's just a different style; the world of kettlebells is a vast territory. - Gregory

[@jakubkoutny]

Dat intro.. :)))

[@AngieZZofficial]

Jakub Koutny haha yes 💪🏽😂 did you see the outro too? 😂💪🏽

[@jakubkoutny]

@@AngieZZofficial thanks for notification.. I turned it off just after "share it with your friends.."

[@lebe-stark]

💪😅

[@kristiannoel4866]

This is very similar to how I would have explained the swing. I've seen and heard some questionable descriptions of how to do it and what muscles it works, but I'll be revising my technique.

[@stephenkennywhatup]

CAN YOU DO A REVIEW OF THE THOR HAMMER KETTLEBELL??PLEASE???

[@lebe-stark]

Thanks for sharing Stephen! I don't think the Thor hammer should be considered a kettlebell; it's a completely different object. - Gregory

[@stephenkenny7661]

@@lebe-stark yeah...your right...that makes sense...!!! I feel stupid asking the question in the first place...!

[@lebe-stark]

@@stephenkenny7661 You don't have to brother! All questions are solid if they're asked in search for guidance. Thanks for sharing! - Gregory

[@marknichols9271]

I’m really scared I’ll put my back out so these videos are great. Not all KZbin content is like this

[@davidmurray2829]

👍👍👍👍👍👍👍👍👍👍

[@DeathswingKettlebell]

Lebe! I'm so lost, I see this other video of this Cory schlesinger guy who does the swing so differently where he hardly bends his knees. There are so many positive comments and likes but I try it many times and my back is in so much pain. It feels like I'm not getting any lower body/hinge workout at all. Is it wrong? Hardly looks like there's any power to his form.

[@lebe-stark]

I've seen Cory Schlesinger's tutorial; it's on the list. Thanks for sharing! - Gregory

[@DeathswingKettlebell]

@@lebe-stark Thank you, friend

[@martinimondo]

Hei Gregory ich kann mich noch gut daran erinnern als du noch 20-30 Abonnenten hattest. Ich gönn dir deinen Erfolg von Herzen weiter so ;) Wenn du mehr über das Thema finance und investments erfahren möchtest schenk mir auch ein Abo Cheers

[@lebe-stark]

Danke dir! Viel Erfolg mit deinem Kanal! - Gregory

[@angadsngh01]

Quick question- this is not the hardstyle swing but this is also much different from the pendulum swings aka sportsyle seings I've seen people do. Do shed some light on this.

[@lebe-stark]

It's a mixture between both. My H2H swing has developed a bit further if you watch our recent videos. - Gregory

[@crabbit.]

What does this workout do for you? What muscles does it build?

[@sac22833]

When I watch this, it just looks so scary!

[@srimayahooper4638]

AMORITISIDE EXERCISE!

[@user-ew4ek6mc8f]

Народ, смотрите Ивана Денисова!!!

[@isachayden9987]

🤣🤣🤣🤣

[@claudiadick2609]

Bleibt ihr jetzt bei Englisch? Wäre schade.

[@AngieZZofficial]

Claudia Dick ein mix 🦄💯

[@agne987]

Looks easy but it's not :)