The kettlebell swing starts with a kettlebell, dumbbell, or other suitable implement held with both hands between the legs. The athlete performs a partial squat and explosively extends the legs and opens the hips. Both arms remain straight, locked at the elbow. The kettlebell will be swinging upwards and should continue until it is directly overhead with the arms almost vertical. At this point, the kettlebell should be above the hands. As the kettlebell falls back towards the ground, the arms should remain straight and the legs and hips should bend, allowing the kettlebell to swing down between the legs. At this point another explosive extension begins the next rep.
The following points are important to a correct kettlebell swing:
- Drive through the heels
- Maintain an arched back
- Keep elbows locked at all times