Master The KB Swing
Fix your hinge and get real power from your hips
Swing vs squat
- Squat: knees bend a lot, hips drop straight down
- Swing: hips hinge back, knees stay soft, torso leans forward
- Knees traveling far forward usually means you're squatting the swing
- The bell should feel thrown by your hips, not lifted by your arms
The hinge pattern
- Stand tall, soft knees, feet about shoulder-width apart
- Push your hips straight back, like closing a car door with your butt
- Let your torso lean forward as the bell swings back between your legs
- Snap your hips forward hard to send the bell up to chest height
- Arms stay relaxed, just guiding the bell, not lifting it
Learn it in order
- Practice the hip hinge with no weight first
- Add a light kettlebell, focus on the hip snap
- Build up reps before you build up weight
- Film yourself from the side to check your knee travel
Good to know
- If your back aches, stop the swing and get form help before you resume.
Sources
Don't miss the launch
One More Day turns your real workouts, meals, steps and sleep into a game. Join the waitlist and we'll email you the day it goes live.