What are the best ways to avoid injury and keep good form when doing kettlebell swings?

1 Choose the right kettlebell

The first step to avoid injury and keep good form is to choose the right kettlebell for your level and goal. A kettlebell that is too heavy or too light can compromise your technique and cause strain or damage to your muscles, joints, and spine. As a general rule, start with a lighter weight and gradually increase it as you get stronger and more confident. A good range for beginners is 8 to 16 kg for men and 4 to 12 kg for women, depending on your fitness and experience.

2 Master the hinge

The hinge is the key movement of the kettlebell swing, and it involves bending your hips back while keeping your spine neutral and your core braced. The hinge allows you to generate power from your glutes and hamstrings, and to swing the kettlebell without using your arms or shoulders. To master the hinge, practice it without the kettlebell first, using a wall or a stick to check your alignment. Then, add the kettlebell and perform some deadlifts and swings, focusing on maintaining the hinge throughout the motion.

3 Keep your shoulders packed

Another common mistake that can lead to injury and poor form is letting your shoulders shrug or round forward during the swing. This can cause tension and pain in your neck, upper back, and rotator cuff, and reduce the power and efficiency of your swing. To prevent this, keep your shoulders packed, which means pulling them down and back, and engaging your lats and scapular stabilizers. This will create a strong and stable base for your arms and kettlebell, and protect your shoulder joints.

4 Breathe properly

Breathing properly is essential for any exercise, but especially for kettlebell swings, as it helps you control your core, rhythm, and intensity. The best way to breathe during the swing is to use the power breath, which is a sharp exhale through your mouth at the top of the swing, and a quick inhale through your nose at the bottom. The power breath creates intra-abdominal pressure, which supports your spine and prevents it from flexing or extending. It also synchronizes your breath with your movement, which improves your coordination and timing.

5 Don't overdo it

The last way to avoid injury and keep good form when doing kettlebell swings is to respect your limits and listen to your body. Kettlebell swings are a demanding exercise that can fatigue your muscles, nervous system, and cardiovascular system. If you push yourself too hard or too long, you risk losing your technique, form, and focus, which can result in injury or poor performance. Therefore, it's important to warm up properly, rest between sets, vary your intensity and volume, and stop when you feel tired or sore.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?