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How To Kettlebell Swing (DO THIS!) 

Squat University
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Kettlebell swing tutorial.
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28 авг 2024

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Комментарии : 168   
@MeNtZe9
@MeNtZe9 Год назад
The " do not drop your shoulders" is the detail i was looking for a long time now. I mean i could feel that it was wrong but wasn't sure if i had to lock em back. Great!!
@AlitaMee
@AlitaMee 10 месяцев назад
Dude seriously, the shoulder thing was amazing detail. Also the way the form was broken down was great
@stricj08
@stricj08 2 года назад
Would love to see a Turkish get up video. Awesome video :)
@busyrand
@busyrand Год назад
Great instruction and expensive animations... I've done the 10,000 Swing Challenge twice and can attest to how powerful this movement is to shed fat and build overall strength. Couple this with the banded hip joint mobility and the kettlebell hip shift as the warm-up and you'll have amazing results.
@Arbi300
@Arbi300 7 месяцев назад
Share more info about your routine and results.
@busyrand
@busyrand 7 месяцев назад
@@Arbi300 Go check out Dan John's videos on the 10,000 Swing Challenge.... I used a 20kg Kettlebell and did sets of 25.... Roughly 500 Swings per workout... The challenge is to do them all in the course of a month. He suggest using a 24kg kettlebell but my 20kg was plenty, and I'm a pretty strong guy as it is...
@violabolden4742
@violabolden4742 7 месяцев назад
I went into the bathroom at worl to check the form.. I felt the difference immediately
@foggybottomz
@foggybottomz 2 года назад
I appreciate the breathing clip at the end!
@MinisterMindset369
@MinisterMindset369 Год назад
Perfect physique man! Shredded. Enough muscle. Useful. Thanks for the lesson!!
@MusicNinja12345
@MusicNinja12345 Год назад
He has like -0 pecs
@AlitaMee
@AlitaMee 10 месяцев назад
This is very detailed breakdown. Thanks a lot . Lots of us end up doing the wrong form
@sgnibble1
@sgnibble1 Год назад
Thanks for the step by step as someone who is challenged in keeping good form this is great 👍
@TheRogerblack
@TheRogerblack Год назад
Excellent demo work, congratulations on the video. Greetings from Brazil.
@nenavega6641
@nenavega6641 2 месяца назад
So tighten and contract muscles. Got it!
@danny_perez
@danny_perez Год назад
Thank you
@bennieanderson7449
@bennieanderson7449 8 месяцев назад
Thank you. Very very helpful 👍
@janetsalas2964
@janetsalas2964 Год назад
What a great breakdown
@violabolden4742
@violabolden4742 7 месяцев назад
Super helpful
@mahailanie7101
@mahailanie7101 Год назад
Thank you !
@malavej
@malavej Год назад
Quality content for sure 💯
@LenkaSaratoga
@LenkaSaratoga Год назад
Agree! Quality. First time here can tell right away.
@MegaMusical10
@MegaMusical10 Год назад
FANTASTIC!
@antonig4452
@antonig4452 7 месяцев назад
Great form and instruction.
@albinpeter2546
@albinpeter2546 Год назад
Sir.. Thanks a lot..
@dumpsterchild5734
@dumpsterchild5734 2 года назад
Very good information
@marcus.aurelius
@marcus.aurelius 2 года назад
Great animations!
@gregorywladecki5382
@gregorywladecki5382 2 года назад
I can never do these correctly. I have a long torso, and short arms, so squating the weight sort of has to happen. edit: Any advice?
@Voidrunner01
@Voidrunner01 2 года назад
You should only have to squat the weight at the very beginning, when you hike the weight off the ground and back between your legs. Other than that, it should always be a hinge, not a squat.
@ChoJun69
@ChoJun69 6 месяцев назад
do deeper amplitude hinge then, as in bend-straight more, swing is hinge/legs primarily, nothing else really .
@gregorywladecki5382
@gregorywladecki5382 6 месяцев назад
@@ChoJun69 that obviously doesn't work. Long torso and short arms = squat or hit myself in the balls. No amount of hinging will fix that.
@SkidMcmarxx
@SkidMcmarxx 2 года назад
What are the benefits of this exercise?
@ldi1451
@ldi1451 2 года назад
Literally everything, works out almost every muscle of your body, great form of cardio and conditioning, really the question is what can’t it do?
@hefudgedafrog
@hefudgedafrog 2 года назад
It's a great posterior chain exercise, and increases explosiveness through the hips. There's a decent amount of carry over to deadlifts, cleans, snatches - pretty much anything where a powerful lockout is important.
@SkidMcmarxx
@SkidMcmarxx 2 года назад
@@ldi1451 where in your workout do you program it?
@SkidMcmarxx
@SkidMcmarxx 2 года назад
@@hefudgedafrog where in your workout do you program it?
@hefudgedafrog
@hefudgedafrog 2 года назад
@@SkidMcmarxx I use higher rep kettlebell swings in my conditioning work outside the gym. It's also an exercise I've previously used as a primer before deadlift sessions, and an accessory following deadlifts.
@PauloBerni699
@PauloBerni699 Год назад
EXCELLENT.
@zorw8223
@zorw8223 2 года назад
Hello Squat University ( Aaron ). Thank you so much you helped me a lot. I want to ask you about elbow pain which bugs me every time I do tricep extension or any push-up or pushing movement and it may be connected to my shoulder but I’m not sure though even when I do biceps there’s no pain in the elbow but my left bicep is weaker than my right bicep and like at the end of the set I would use my front shoulder like my body just does it it’s not me I guess it’s like I’m kinda shrugging 😞 !
@blazorb5907
@blazorb5907 2 года назад
Whats the benefits of doing this vs just training legs and other exercises. Like why even do this?
@uelude
@uelude 2 года назад
Nobody knows
@MrDoakleaf
@MrDoakleaf 2 года назад
This is a ballistic movement and therefore provides a different training stimulus. To frame your question in a different way, why even do a box squat or a front squat when you can just do a back squat?
@tyvekhomewrap9164
@tyvekhomewrap9164 2 года назад
@@MrDoakleaf not even the same thing
@sloppy1287
@sloppy1287 2 года назад
@@tyvekhomewrap9164 you clearly didnt understand what he said, he’s comparing those squat variations to rdls/deadlifts and kettlebell swings. Those other squats are for explosiveness and so are the kettlebell swings.
@incognito7054
@incognito7054 Год назад
This will teach you how to thrust like the gods
@mitepainera69
@mitepainera69 7 месяцев назад
I have been doing it like a squat like
@Jonathan_Doe_
@Jonathan_Doe_ 11 месяцев назад
My hips don’t hinge with my legs straight. I can touch my toes and my head to my knees, but it’s actually all mid back hypermobilty. Not sure how to correct it, my hamstrings just get tighter and tighter compensating for everything else being too flexible.
@Greenskies321
@Greenskies321 2 года назад
Risk reward with lower back disc issues makes me wary of these
@alimamulma3sum14
@alimamulma3sum14 2 года назад
Start with lightweight
@bradturner7678
@bradturner7678 Год назад
This will likely strengthen your back making injuries less likely if done properly.
@stevehanson2398
@stevehanson2398 Год назад
Most lower back injuries are mechanical. The weight is irrelevant, it's the movement that causes pain. If you've got a bulging disc or impinged nerve you should not do this even with no weight at all
@warcraftarthas
@warcraftarthas Год назад
this movement doesn't use your back muscle. It's all in the legs, if you are using your back you are doing it wrong.
@breaknfiction21
@breaknfiction21 Год назад
@@warcraftarthas bro don’t talk when you have no idea what you’re taking about. A hip hinge movement involves the erector spinae. That’s what keeps your back straight. Also, to prevent the KB from flying straight into the air, you are also utilizing the lats. SMH 🤦‍♂️
@KarateRustamRoshchin
@KarateRustamRoshchin Год назад
💥🎯
@Gyat713
@Gyat713 Год назад
Hey coach, I find myself having lower back pain while performing this exercise. I feel like I hold my spine in hyper extension while performing this workout. Any tips?
@AdmiralBiach
@AdmiralBiach Год назад
ribs down, ass back, hinge at the hip,
@ChoJun69
@ChoJun69 6 месяцев назад
learn the hinge, not the swing. its all about hinge and maintaining neutral spine. practice 100 times a day or w.e. the hinge first without KB, you want to feel big stretch in the hamstrings, nowhere else. then practice planking and compressing your core and glutes to make them tight but still being able to breath. Film yourself, the only time you should feel your lower back from swings if you're complete beginner in working out, erven then it shouldn't be an issue since KB swing is 99% hinge exercise meaning its all about glutes/legs.
@LesterRobinBPe
@LesterRobinBPe 2 года назад
now im confused. other video tutorials say i shouldn't raise my arms too high (one technique given is to think you have a piece of paper in your armpit always and prevent it from falling) but this one is doing it otherwise.
@dylanhunt5368
@dylanhunt5368 Год назад
This is the real way.
@cephalonpobs5275
@cephalonpobs5275 2 года назад
I heavily dislike deadlifts could I use these as an alternative?
@bradturner7678
@bradturner7678 Год назад
Do these and RDLs if you dont want to do deadlifts, rdls probably a bit better for posterior chain acivation and hams, kb swings for conditioning.
@svpl88
@svpl88 15 дней назад
Wait ... aren't the hips supposed to explode and push the kettlebell out? That part seems to be missing here. Help anyone!
@michun72
@michun72 3 месяца назад
hinge ok but there is no 'plank' at the top - look Dan John for kb exercises
@lidiarensel1118
@lidiarensel1118 2 года назад
how did you get that anatomy skeleton in thats so handy! I want to use that 2 in my tutorial
@rayraymartineziii
@rayraymartineziii 2 года назад
More of a push than a swing. The swing is a reaction of your feet driving into the ground.
@brettsnyder5858
@brettsnyder5858 2 года назад
can we see one for the american swing where he brings it overhead?
@ivoirtex_7618
@ivoirtex_7618 2 года назад
Dont do the american swing it can be harmful for your shoulders
@brettsnyder5858
@brettsnyder5858 2 года назад
@@ivoirtex_7618 yup sure thing
@organiced9805
@organiced9805 2 года назад
That's just a silly crossfit variation with zero benefits. No reason to do it.
@brettsnyder5858
@brettsnyder5858 2 года назад
@@organiced9805 yup sure thing
@Jifnei
@Jifnei 2 года назад
Person demonstrating is not fully activating glutes and you can tell by his heels lifting off the ground. Not a “perfect” KB swing
@leehambleton9919
@leehambleton9919 Год назад
Is this a good exercise for stomach
@ParkerPowerlifting
@ParkerPowerlifting 2 года назад
Hey doc do u have any recommendations for healing strained glute more quickly?
@helenbarrett6451
@helenbarrett6451 Год назад
Practice bracing lats moving arms up and down. Push big toes down and out, play chicken woth Ur crotch ie don't start hinging till triceps touching about to touch rib cage.
@sibaroochi
@sibaroochi 11 месяцев назад
Should I strapped a stick to my back to confirm my Straight posture?
@Dimensionsfitguy
@Dimensionsfitguy 10 месяцев назад
aren't the elbows extending too far away from the torso? lot of force on the lower back
@lnedelcu66
@lnedelcu66 8 месяцев назад
Same peoplesaid theat in a kettlebell swing is about squat not hip hinge...
@tomneo2004
@tomneo2004 2 года назад
After intense kettlebell session I am officially no balls
@GypsymanOG
@GypsymanOG 2 года назад
Aye I know him
@albrecht-sebastianwitte-re4280
You're hinging a bit too early on the way down. This way you're putting unnecessary stress on your back and fail to use your hip muscles' power most efficiently. The hips have to be ready to move backwards once the arm connects with the body, but not earlier.
@ConstructiveMinds100
@ConstructiveMinds100 2 года назад
Don't go nuts with weight.
@AchillesFeel
@AchillesFeel 2 года назад
Tie the weight to your nuts instead
@marcelodavanzo
@marcelodavanzo 2 года назад
Dont go with weights on your nuts
@yasuke1709
@yasuke1709 Год назад
It's probably a stupid question but does wearing socks make a difference?
@DownToEarthYoutube
@DownToEarthYoutube 2 года назад
Engaging the glutes is important for this movement
@memelc5655
@memelc5655 2 года назад
I saw a silverback do that on news 😆
@farmlandtiger1377
@farmlandtiger1377 10 месяцев назад
no diff in pics but in his words
@DavidDelli
@DavidDelli Год назад
Hi, one question: Does your back hurt when you do ii so much?
@ChoJun69
@ChoJun69 6 месяцев назад
should never hurt your lower back, should feel all the action in the legs
@justin.knight
@justin.knight Год назад
That knee lock is worrisome
@jaro09
@jaro09 11 месяцев назад
why is that ?
@thekickingwolf5115
@thekickingwolf5115 Год назад
I love you bro❤
@hey12358y
@hey12358y 2 года назад
Don't really like that chop-the-hip-crease cue. Natural athletes might get it, but I think it leads a lot of regular people interested in kettlebells to just fold at the hips and leads them away from utilizing and really the abdominal movement a proper hinge requires. It needs at least an addition to it, like "Chop the hip crease and push your belly button back."
@GK-qc5ry
@GK-qc5ry Год назад
Should the knees lock?
@copycatlyn
@copycatlyn Год назад
no
@jcallaghan808
@jcallaghan808 2 года назад
Dont forget the extra hard knee lock too
@AtomFA
@AtomFA 7 месяцев назад
shits too complicated, ima just swing it
@houserental5424
@houserental5424 2 года назад
You would contract your glutes at the lift of the swing, not at the top where there is 0 torc
@Voidrunner01
@Voidrunner01 2 года назад
You're contracting your glutes throughout the swing, and you're keeping them tight at the top so you don't hyper-extend your spine. You're not just contracting the glutes at one single part of the swing cycle.
@ralphramsey82
@ralphramsey82 9 месяцев назад
What weight do you start with?
@levimiller5007
@levimiller5007 8 месяцев назад
A lot of people start with a 16kg kettlebell for a few months, then move up to 20 or 24kg.
@ChoJun69
@ChoJun69 6 месяцев назад
if you're a woman 8-10kg depending on your strength, and 12-16kg if you're a man. can go lower but you want to feel the weight, KB exercises like swings are all about ballistic movement. If the weight is too low "baby weight" you will start using wrong muscles, most often arms to just swing the weight around because its too light, what you want is your glutes/legs to hinge and thrust into power move so the "heavy" weight is pushed by your hips instead of moved by arms, imagine your arms as loose ropes attached to KB handle, that's it.
@tigerboy4516
@tigerboy4516 8 месяцев назад
Just try to hit the wall behind you with the kettlebell
@sherrymiller8167
@sherrymiller8167 Год назад
My lower Back started to hurt me
@johnnybarrick557
@johnnybarrick557 2 года назад
Great video, but just me or is he swinging way too much?
@aintfromrounhere8099
@aintfromrounhere8099 2 года назад
From what I’ve researched there’s a few different variations of the kettlebell swing
@soonerborn7603
@soonerborn7603 Год назад
I prefer to not swing as much.
@dylanhunt5368
@dylanhunt5368 Год назад
He's swinging as it's supposed to be swung.
@ChoJun69
@ChoJun69 6 месяцев назад
There's different amplitudes, all about preference and how your body works, some people have longer arms or torso or vice versa etc. As long as your glutes/legs are active and you dont feel pain in the lower back its all working.
@youngrichnigga3009
@youngrichnigga3009 2 года назад
How should you breathe when doing these
@henrygobblesag1815
@henrygobblesag1815 Год назад
"to keep your arms connected to your torso" 💀
@loboganja
@loboganja 6 месяцев назад
I'm not understanding the breathing😅
@ChoJun69
@ChoJun69 6 месяцев назад
change short to watch in url and repeat that part multiple times. It's not that hard to understand, you inhale at the top of the swing when its going down from gravity and exhale when it comes back from hinge/glute push.
@kayilla6413
@kayilla6413 2 года назад
How can i add this to my program?
@Happy.Stupid.Neighbor
@Happy.Stupid.Neighbor 2 года назад
Add to leg day
@RGV2300
@RGV2300 2 года назад
Just perform it after a main lift?
@Happy.Stupid.Neighbor
@Happy.Stupid.Neighbor 2 года назад
@@RGV2300 prolly as the last exercise
@RGV2300
@RGV2300 2 года назад
@@Happy.Stupid.Neighbor you can made yourself a kettlebell, where you stack weights, so it would be more like a second exercise, because you can load it a lot.
@bradturner7678
@bradturner7678 Год назад
Do at the end of a resistance training session, i like them for conditioning, ill do 20+ reps 2 sets twice a week.
@snorlaxcom
@snorlaxcom 2 года назад
Just feel my lower back on RDL and these. 😥
@MrDoakleaf
@MrDoakleaf 2 года назад
Then you are doing both wrong and not loading the right muscles, your posterior chain.
@quadzilla561
@quadzilla561 Год назад
@@MrDoakleafwhen I do kettlebell swings I feel it on my glutes and i squeeze the quads so I don’t over extend
@MrDoakleaf
@MrDoakleaf Год назад
@@quadzilla561 that's on the finish when the bell is swinging forward. When you are swinging the bell back (aka 'hiking' the bell) that is when you should feel your glutes and hammies load up. It's similar to the stretch reflex you get at the bottom of the squat. Both the rdl and the swing share the same body movement mechanic - the hip hinge. When done properly the posterior chain acts as the prime mover. The back is just a stabilizer.
@quadzilla561
@quadzilla561 Год назад
@@MrDoakleaf appreciate the tips👊🏻
@em7759
@em7759 11 месяцев назад
Is it me or he hyperextends his knees a bit
@hugomolinagutierrez5516
@hugomolinagutierrez5516 Год назад
En español En español En español
@Musikerhurri
@Musikerhurri Год назад
learn english
@ShadowMoses_1989
@ShadowMoses_1989 Год назад
One miss step and their goes having kids in the future 😂
@user-bw5pt8zb5w
@user-bw5pt8zb5w Год назад
Меня удивляет, почему иностранные спортсмены могут показать правильную технику, а российские спортсмены могут послать куда подальше?
@edricheson
@edricheson 2 года назад
Can you give me real life scenario situation where I would need this.
@yoshihorror1948
@yoshihorror1948 2 года назад
A workout?
@RGV2300
@RGV2300 2 года назад
There is no real scenario if you are looking for functionality, but who really cares. Every basic movement isn't exactly functional. The most functional for daily activities could be at most deadlift, squat and rowing? And that would be for an active person. IMO don't worry about functionality, just do exercises that you enjoy.
@toddspangler6669
@toddspangler6669 2 года назад
Real world use of this: A guy says to you, "Hey you dropped your phone between your legs", You get in the squatted position and reach with both arms quickly towards the ground... You don't see your phone, but as you look up, you see the dude sneaking your wallet out of your pocket since the squat always makes your wallet easy to grab....but because of your dedication to kettle bell training, you immediately swing upwards and give him a double backhand uppercut to his temple knocking him unconscious. You take his wallet to teach him a lesson. Real world 🌎
@dylanhunt5368
@dylanhunt5368 Год назад
This training applies to everything you do in life. Especially sex.
@thomaslink9020
@thomaslink9020 2 года назад
Those illustrations are fucking disturbing bro. Excellent video. Presents everything you need to perform your first kettlebell swing with expert concision.
@LenkaSaratoga
@LenkaSaratoga Год назад
Concision - avoidance of unnecessary 👍
@sman53
@sman53 2 года назад
Just do low weight deadlifts instead ?
@warcraftarthas
@warcraftarthas Год назад
not effective
@jjjfffppp
@jjjfffppp 2 года назад
Everyone else says not to swing that low. Talk to your boy
@GoingToTheSunRd
@GoingToTheSunRd Год назад
Next lose the cap
@rogerp2910
@rogerp2910 Год назад
Nope.
@orbilman8257
@orbilman8257 2 года назад
first
@Marlen-CruzCommercial_2023
@Marlen-CruzCommercial_2023 6 месяцев назад
Wrong
@Angelman_1
@Angelman_1 3 месяца назад
Correct
@MartyCanter
@MartyCanter Год назад
Bad way to hurt your back, kettle balls are no good for anything other then to cause injuries to the back shoulders arms & legs, no body should be radically be jerking doing any kind of movements that are being showed here, it's completely an injury waiting to happen..
@aleccorallino8233
@aleccorallino8233 Год назад
Wrong
@ChoJun69
@ChoJun69 6 месяцев назад
so wrong it even hurts to read it lmao. please dont talk if you dont know anything.
@yoshatabi
@yoshatabi Год назад
You don't even know how to do it lmao
@rajeshr.3750
@rajeshr.3750 2 года назад
Tell him to breathe 😒😒😒
@ennigmaa
@ennigmaa 2 года назад
Ok sure. You eat less curry.
@rajeshr.3750
@rajeshr.3750 2 года назад
@@ennigmaa bro i dont like curry but in India you don't have a choice
@lfgsd8952
@lfgsd8952 2 года назад
@@rajeshr.3750 lol wtf
@heavenlypath1065
@heavenlypath1065 Год назад
@@rajeshr.3750 Curryman
@christopherjones2093
@christopherjones2093 Год назад
It’s not that serious just swing it lol
@longshlongsilver293
@longshlongsilver293 2 года назад
My uncles neighbours brother in law got a hernia doing these.
@nicholasfonti8139
@nicholasfonti8139 2 года назад
Didn’t brace correctly or has naturally week abdominal lining
@MurangShaBu_MahalNaBiGas
@MurangShaBu_MahalNaBiGas 2 года назад
Wrong form? Because it's a swing not carrying.
@eftichismalandrakis
@eftichismalandrakis Год назад
You have to start with low weight and build your way up. I went from 18kg to 36kg for 20 in a year and had no injuries of any kind.
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