STOP Doing Swings Like This!

The kettlebell swing has a workout mistake that is easily fixed but you have to know what that mistake is first. Often, you forget that you are not lifting the kettlebell, but simply letting it go along for the ride. Your focus should be on hinging at the hips and powering through extension to move the weight to avoid the front delts doing the work.

Too often do I see people squatting down, putting the emphasis of the exercise on the quads and then lifting the kettlebell using their front delts. This is the incorrect way to perform the exercise. Instead, by focusing on hinging at the hips, you will be activating the glutes. Not only that, but when you power through the exercise, the kettlebell will move through space on its own – getting higher and higher with each subsequent rep.

Try doing your kettlebell swings this way and see how much more effective they really are!

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).