Kettlebell Full Swing

1. Stand with feet shoulder width apart and the kettlebell on the floor about a foot in front of you.
2. Hinge at the hips with a flat back and grip the handle with both hands.
3. Hike the bell back high between your legs like snapping a football.
4. Snap your hips forward explosively, squeezing your glutes to stand tall.
5. Let the hip drive float the bell upward, guiding it with straight, relaxed arms until it is directly overhead.
6. Lock out briefly overhead with your biceps near your ears and your ribs stacked over your hips.
7. Let the bell fall back along the same arc, hinging your hips as it passes below your belt line.
8. Absorb the backswing and immediately drive into the next rep in a smooth rhythm.

Common Mistakes

• Squatting the swing: bending the knees deeply and lifting the bell with the arms kills the hip snap. Think of it as a standing hip hinge, with the shins nearly vertical and the power coming from the glutes.
• Muscling the bell overhead: pulling with the shoulders to finish the rep means the hips did not produce enough force. Use a lighter bell and let the hip drive carry it up.
• Leaning back at the top: arching the lower back to chase the overhead position compresses the spine. Finish tall with glutes tight and ribs pulled down.
• Letting the bell drop away from you: an uncontrolled downswing yanks the lower back. Actively guide the bell back into the hinge, keeping it close to your body.