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Tips for Learning & Improving the Kettlebell Swing | Emily Bridgers

kettlebell swingsKettlebell swings are one of the best exercises you can do for your entire body. The kettlebell swing is a full body movement that puts an emphasis on hamstrings and glutes. It’s a great exercise for working the entire body and can help improve posture. This movement is also great at increasing muscular endurance, power, aerobic capacity, and anaerobic capacity. If you haven’t incorporated kettlebell swings into your training yet, now is a good time to start. Crossfit Games athlete Emily Bridgers shares her techniques and tips for developing your kettlebell swing.

Kettlebell Swing Technique


When you’re first learning a kettlebell swing, focus on keeping your back neutral and not arching or overextending it while completing the steps below.

  1. Set feet shoulder width apart with toes pointed slightly outward
  2. kettlebell swingKeep knees slightly bent
  3. Hold kettlebell with both hands between your legs
  4. Swing kettlebell backwards between your legs
  5. Swing kettle bell forwards so it comes up to an even height with your head
  6. On the forward swing, make sure to keep your hips open and extend your knees at the same time
  7. Keep your arms straight for the entire movement


For those who have mastered the kettlebell swing steps above, try incorporating these more advanced movements to bring your kettlebell swing to the next level.  These technique tips can help speed up your reps.

  1. Instead of keeping your arms straight, bring them in slightly towards your body by bending a little bit at the elbow. Just make sure the kettlebell isn’t too close to your face. This variation will help shorten the range of motion for the exercise.
  2. Swing the kettlebell up so the bottom moves towards the ceiling. Once the kettlebell is overhead, punch it up towards the ceiling. After you punch out, press the kettlebell back down into your hip crease.

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