Kettlebell Overhand Grip Swing
Step by step
How to perform
- Lower your body into a slight squat, hinging at the hips and keeping your back straight, while swinging the kettlebell between your legs.
- Next, explosively drive your hips forward, straightening your legs and swinging the kettlebell up to chest height.
- Let the kettlebell swing back down between your legs, bending your knees slightly and hinging at the hips.
- Repeat this swinging motion, maintaining the overhand grip and ensuring your movement is driven by your hips and not your arms.
Overview
About this exercise
The Kettlebell Overhand Grip Swing is a dynamic, full-body exercise that strengthens and tones the core, glutes, hamstrings, and back, while also improving cardiovascular fitness. It's an excellent choice for individuals of all fitness levels, particularly those seeking to increase their functional strength and power. People may opt for this exercise because it promotes better posture, enhances mobility, and can help burn calories, contributing to overall weight loss and fitness goals.
Coaching cues
Form tips
The swing should be initiated from your hips, not your arms. Drive your hips forward to swing the kettlebell up, and let it fall back down as your hips move back. Mistake to avoid: Do not lift the kettlebell with your arms or shoulders. The power should come from your hips and glutes.
The kettlebell should be swung up to shoulder height, no higher. It's about the swing, not the height. Mistake to avoid: Do not swing the kettlebell too
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