Kettlebell Swing

Setup

- Prepare and inspect the required equipment (kettlebell) and clear enough space for the full movement and safe exit.

- For Kettlebell Swing, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Place the bell ahead, hinge back and hike it high between the thighs.

Execution

- Drive the hips forward, let the bell float to chest height and guide it back into the hinge.

Range, tempo and breathing

- Perform 3 × 12–20 repetitions as clear repetitions. Reset, accelerate with intent and absorb or catch under control.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not squat the swing, lift with the shoulders or lean back at the top. Use a lighter bell and dead-stop hinge.

Regression and progression

- Use less load, a lower target or a simpler non-explosive version and reset between repetitions.

- Add load, height, speed or distance only while every catch or landing remains quiet and controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.