Kettlebell Swing

An SFG Kettlebell Instructor candidate performs a 2-hand kettlebell swing for correction/critique...
Standards to look for:
1. The back is neutral. The neck is slightly extended or neutral on the bottom of the swing.
2. The heels, toes, and the balls of the feet are planted and the knees track the toes.
3. The shoulders are packed.
4. The kettlebell handle passes above the knees during the backswing.
5. The arms are straight in the bottom position.
6. There is no forward knee movement (increasing ankle dorsiflexion) on the upswing.
7. The body forms a straight line on the top of the swing: the hips and knees extend fully, the spine is neutral.
8. The kettlebell forms an extension of the straight arm(s) at the top of the swing. A slight elbow bend is acceptable.
9. The biomechanical breathing match.
10. The abs and glutes visibly contract at the top of the swing.
11. The kettlebell floats momentarily on the top of the swing.
More information about the SFG Certification: www.strongfirst.com/faqs/sfg-k...
Learn how to swing properly at a day-long SFG Course: www.strongfirst.com/sfg-kettle...

[@lio_convoy714]

Thank you for a video that actually shows how to do it without 10 minutes of telling me how not to do it before showing me.

[@BeStrongFirst]

Keep swinging!

[@mikeandmom8797]

I like that your video is under 30 seconds. It's all I needed. Thanks!!

[@Hervinbalfour]

His technique was so perfect I can see exactly what I need to do to improve my technique on this exercise. Great video!

[@Ymirson999]

I appreciate the brevity. Most such videos go on forever before they get to the point.

[@thekungflu8965]

Yes, and usually there is no point, only meaningless talk! Not here! Pavel is amazing!

[@someguyusa]

This is such a great instructional video. I realized that I wasn't letting the kettlebell swing far enough back between my legs or hinging forward enough. This really made a difference.

[@countdownstop]

great video. Short and to the point. Thanks !

[@anantsharma1717]

You know you are doing good when, you get a chance to show it in front Pavel sir himself 👍🏻

[@YaNoSeNiQuienSoy]

😮

[@ToddField-cq3zj]

Arrived in good condition. Weighed it to be sure and it was 25lbs lol. Been about two weeks since I bought it and I can’t get enough 💖 super convenient and travel size.

[@yirgacheffe3122]

Perfect technique!

[@AllenandAndy]

Thats the man Pavel right there!!!

[@antaladrian]

Now THIS here is a decent swing - unlike ~95% of the "swings" teached in "functional fitness" classes...

[@jonathonharbeck7287]

I’ve been doing it wrong, trying to correct when I get to the top. I tend to lean back

[@catkinson3667]

Thank you for this video and showing me how to breathe

[@luisduarte3648]

I'm trying to do this work out the right way I've watched a few videos and have tried but not sure how to do quite right

[@diogeneslantern18]

COMRADE intensifies!

[@PB-1]

is the hip thrust driving the kettlebell up? I started to move the weight with my hips and that movement decreased my lower back pain. My lower back is a little weak so I was confused if I am just activating muscles I haven't used in awhile or just need to drive the kettle bell forward with my hips?

[@shreenidhids7614]

The hip thrust is indeed driving the kettlebell up. The force is generated from the hips and the arms (predominantly shoulder) is only for stability.

[@coachkirk6469]

Hello, i would like to take the two day course in April at your Chicago stop.I would also like to train before it...how much does the kettle bell have to be for that part

[@BeStrongFirst]

Coach Kirk, please see this page for all SFG Cert information: www.strongfirst.com/certifications/sfg-i-requirements/

[@balbibou]

Hi, beginner here. So first thanks for the video. I watched this video, Pavel one and I read Pavel s book Simple and Sinister. Is it ok to experience a bit of pain in the lower back after my first two sessions ? Wrong technique or weak lower lumbar muscles (getting stronger), I am not sure. Second point. I understand what Pavel means about "look at the horizon all the time" . However if I do this, I have doubt about the correct alignment of vertebras right under the skull and the rest of the spine especially when the kettlebell is behind your glutes.

[@jasminlachler450]

what a knifesharp technique aye

[@kloppervok]

So what's the critique? Could he have done anything better? Or is this an example of a perfect swing?

[@BeStrongFirst]

+truthling There was nothing to critque. In terms of a "perfect" swing, however, this article may be helpful: www.strongfirst.com/is-there-a-perfect-swing-or-the-quest/

[@LegendaryJoe777]

I was struggling with these. We had to do as much as possible within 4min 10 second recess and switch to jump rope. For 1 hour. How can I improve my stamina with the kettle bell I feel like after 20 swings I’m burnt

[@Pharoax]

no matter how many times i see this video i can feel myself getting the form wrong 😭

[@yodizzll]

what? no "hey guys today were going to cover the thing that you specifically clicked on this video to see but im just telling you now in case you forgot in the 10 seconds it took to load this video"? i feel so cheated.

[@railander]

This seems a bit different from how Pavel himself used to demonstrate the swing in his old videos. He used to say that the swing should somehow imitate the movement of a standing vertical jump, but what this guy is doing does not show any resemblance to a jump. I'm not saying this or that is wrong, what do I know, I just would like to understand what is the difference between these approaches and why.

[@BeStrongFirst]

Railander, the principle is the same. Eccentric loading followed by explosive hip extension.

[@zaphodb5198]

I was thinking the same thing. my question would be when would I initiate the hip fold. Now it seems that people stay upright until their arms reach their hips and then they fold.

[@BeStrongFirst]

John, that's exactly correct. Wait until your arms regain contact with your ribs before letting your glutes relax and hips unlock. Here's a good video about it: facebook.com/pg/bestrongfirst/videos/?ref=page_internal

[@m4xfl4xst4r]

IMO. If you fold before contact you're unnecessarily loading your lower back, If even just for a moment, AND not fully loading the glutes/ hams by denying them the momentum of the bell. This can cost you energy coming back up, add fatigue and maybe inflammation if a beginner. It just my opinion, im no coach. I like the feedback from the "hit" of contact. I fold aggressively and imagine launching the bell into the air from the hip pop. psychologically, I would say I swing "angry" as if the hip pop were a thrown punch. Believe it or not, feel stronger in the movement. meh, I ramble.

[@similargoals5084]

@@m4xfl4xst4r punch feels stronger?

[@mikemcghee5413]

why not swing the KB so arms are parallel to the floor?

[@skinnystrong]

The precise height of the kettlebell, whether or not the arms are parallel to the floor, and other such things are not of concern here. The apex of the bell's travel is determined by choice; waist high is sufficient. The swing is about generating power and optionally, when the athlete is sufficiently strong as in this case, using the lats to pull the bell down again.

[@AnabolicFarmer]

So whats the difference between this technique and those who almost have stiffed legs during the drop/launch?

[@skinnystrong]

The movement should be a hip hinge, similar to a deadlift. His starting position shows a deeper hinge because the weight is still on the ground, but the goal is to get load your hips and derive your power primarily from them. If your legs are straight, you're primarily using your hamstrings and not your hips (glutes).

[@AnabolicFarmer]

@@skinnystrong ah that figures. The hinge creates so much more power than straight legs.

[@goodluck2522]

fuck finally someone doing it right

[@TheDirthound]

I see now, I’m not getting deep or hinging enough in my back swing.

[@TheDirthound]

That’s why I ONLY watch Pavel’s instruction. Simply the best and sinister.

[@NapoleonDynamite69]

I could do pistol squats, stair sprints, sumo holds and lateral lunges. But this exercise and leg extensions fuck my knees it makes no sense

[@georgehunt182]

Only Us Americans make things longer than necessary

[@v0ldier167]

imagine do a perfect kettlebell in front of Steve Jobs lol

[@Lasse3]

So this guy bends his knees when the kettlebell goes back, then straightens the knees all the way up during the thrust. Yes he did also hip-hinge and engage the glutes, but still..? This is not the technique everybody else is teaching.

[@skinnystrong]

We cannot say whatever others may teach. If you would like to learn more about what we teach and why, please see the SFG Level 1 Standards video available here on our KZbin channel, or post a thread on our forum at StrongFirst.com/forum/ Thank you.

[@hearthebellsring3990]

Yall here from that dude on TikTok?

[@realdemigod4339]

This is not a perfect swing, his body is not completely vertical. What benefit you would get if you try to balance the pulling force with slanting your body away? There are other strongfirst swings which are better than this and there can't be several variations if there is only one way to do something, that is why it is called a technique not a style.

[@BeStrongFirst]

The body being "completely vertical" is not one of the standards listed. Please see #7. Further comments on this video are closed. You are invited to continue the conversation by starting a thread on our forum at StrongFirst.com/community and including a link to this video. Thank you.

[@mrappleidnmv8112]

This is not the perfect swing. I read KB simple & sinister (Pavel - The guy who is standing and crossing his arms in this video). The majority of force generated to swing and bring the KB to higher position is from HIP. In this video, I just saw he puts too much on his back and ams.

[@BeStrongFirst]

Sorry, Mr Appleidnmv, you are seeing something incorrectly. This IS how a swing should look-of course there will be individual variations. But be assured, all power is being generated from his hips-not arms, not back.

[@mrappleidnmv8112]

StrongFirst 👍🏻

[@JinbeOyabun]

So many things wrongs with that swing. KB is way too far at start and legs are too stiff. You need to make a sort of wave with them. Just take a look at Denis Vasilev videos.