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Five Things To Keep In Mind When Performing The Kettlebell Swing!

Five Things to Keep in Mind When Performing the Kettlebell Swing!

Kettlebell training is a whole new world of hard-hitting fitness. If you have never attempted the base lift of the kettlebell known as the swing or double-arm swing then you are really missing out on a hard-hitting fitness building movement. If you are familiar with the swing then I have included a checklist here to make sure your technique is sound and effective.


1. Perform an effective hip snap: The hip snap is your “power source” when executing the kettlebell swing. You can’t even lift a fairly light bell without the use of your hips because of the unique shape and design of the bell. Flex and extend both your hips and knees smoothly and continuously when performing the kettlebell swing.
2. Keep your shoulders retracted: This is a key element in enhancing your strength and fitness efficiently when training with the kettlebell. If you don’t keep your shoulders retracted then you may have a tendency to round your shoulders thereby causing strain on your back. This can lead to injury and is ineffective in terms of improving your lift.
3. Keep your arms straight from the shoulders to your wrist: This is a sound thing to remember when executing the kettlebell swing. You must keep your arms and wrist straight. You can’t muscle the bell up, once again your power comes from your hips. If your arms are bent then you can have a tendency to try to muscle the bell, and trust me you will lose that battle!
4. Don’t allow your weight to be forcefully distributed to your toes: This is very important. Once again your technique has to be sound. I once heard a kettlebell man say that “Its all good until the weight gets heavy!” For this particular element of the swing that statement couldn’t be more true. As you progress to heavier weight your form better be sound or in this particular example your body will be pulled forward at the top of the kettlebell swing. You must maintain the integrity of your lift by making sure your technique is spot on!

5. Remember to lock out your joints at the top to the swing: As you finish at the top of the swing movement your hip snap should end with both your hips and knees being locked out. If you don’t do this then you won’t be able to move up in weight and your strength and fitness level can never improve.
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I’m Brandon Richey the Strength and Conditioning Pro!


I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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