Kettlebell swing

The kettlebell swing is a hip-driven exercise that sends the bell forward in an arc while the arms stay extended and relaxed.^{1International Sports Sciences Association, Strength and Conditioning, p. 314.},^{2International Sports Sciences Association, Exercise Selection, Technique, and Training Instruction: Fast Track Study Guide, p. 6.},^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 449.} ISSA calls it a power exercise built on full-body strength because the client must control the bell’s momentum.^{1International Sports Sciences Association, Strength and Conditioning, p. 314.} The movement uses a hip hinge, abdominal bracing and forceful hip extension.^{1International Sports Sciences Association, Strength and Conditioning, p. 314.} The hips move the bell forward; the arms and shoulders stay relaxed.^{2International Sports Sciences Association, Exercise Selection, Technique, and Training Instruction: Fast Track Study Guide, p. 6.} The NSCA lists the gluteus maximus, hamstrings and quadriceps as the major muscles involved.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 449.}

In practice

• In the NSCA’s setup, the client straddles the bell, squats down to grip it with elbows extended, then settles into about a quarter squat with a neutral spine and the bell hanging between the thighs.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 449.}
• Hinge back until the torso is nearly parallel to the floor, then extend the hips and knees to send the bell up in an arc.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 449.}
• Absorb the downswing with a hip hinge.^{4Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 389.} The NSCA lists rounding the back, squatting instead of hinging, and letting the head and neck fall out of line with the spine as common errors.^{4Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 389.}
• ISSA cues the head to drive straight up to keep the spine neutral and avoid hyperextension.^{1International Sports Sciences Association, Strength and Conditioning, p. 314.} The bell’s weight drives the next hinge as it reaches the front of the legs.^{1International Sports Sciences Association, Strength and Conditioning, p. 314.}

How high should the bell go?

The NSCA lets momentum carry the bell to eye level.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 449.} ISSA says it should ideally stay at or below shoulder height.^{1International Sports Sciences Association, Strength and Conditioning, p. 314.}