How Deep Should You Hinge in Kettlebell Swing

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While the swing should always resemble the deadlift, what you are focusing on will determine which type of deadlift your swing resembles.
a) If your focus is on developing maximum power production, then your swing should resemble a regular deadlift, with a significant knee bend and not-fully horizontal hip hinge.
b) If your focus is on building a strong posterior chain, while excluding anterior chain, then reduce the knee bend and hinge deeper. This will necessarily reduce power production, because while the posterior chain produces the most power, the anterior chain also produces significant power, and excluding it will reduce total power output.

[@manjitrupbikram]

Can you please clarify the different benefits that accrue from the hard style and the soft style swings. Which would be better as an exercise ? Thank you.🙏🙏🙏 All the way from India.

[@KatsKettlebellDojo]

Hi and thank you for the excellent question! I'm sure many people would like to know the answer to this question so I'll make a video for it hopefully this week sometime.
But basically:
HardStyle swings are best for improving all-body power, strength and strength-endurance, especially of the posterior chain (back, glutes, hamstrings) in the shortest amount of time.
Girevoy swings are best for improving Girevoy sport technique which requires grip sparing (holding on to a kettlebell for a very long time) so the body is moved in such a way around the kettlebell so as to preserve the grip for the longest time. The focus isn't on improving glute, hamstring or mid back strength but on improving one's ability to hang onto a kettlebell for a very long time without relying exclusively on grip strength.
The takeaway:
if the goal is full-body fitness and strength, HardStyle swings are the best. Do them for sets of 10-20 reps.
If the goal is Girevoy Sport performance, then high-rep Girevoy swings are best. Do them for sets of 30-50 reps per side.

[@manjitrupbikram]

@@KatsKettlebellDojo 🙏🙏🙏 Thanks for a detailed reply. Eagerly waiting for your upcoming video on this.

[@upwindhammer]

@@KatsKettlebellDojo Thanks Kat. That was very helpful in my decision

[@spoileralert3597]

Just the answer to the question I was looking for! Thank you so much! You're absolutely wonderful)

[@niooi]

One of the best kettlebell channel.

[@Jackal_Blitz]

I love how you break down the mechanics of how our bodies produce power. It makes me realize why my swings feel differently sometimes. Keep up the great work!

[@titchs9098]

Thank you for this. I really don’t understand how you haven’t got more subscribers. I love your videos.

[@AndrewJordanBladesmith]

The Katonator gives very sound advice I find . !

[@evans34]

Your videos answer all my questions in terms of the subtle differences in how to perform an exercise. Thanks 🙏

[@soniawiltshire7643]

Excellent as always

[@Nicolas-wp4yg]

Very detailed explanation. Awesome! Thnx Coach.

[@SignorAveya]

Excellent video, love it, thank you for sharing! ✨

[@keeptrucking3262]

Best kettlebell channel. thanks Kat.

[@gamotomougamo7264]

Just perfect!! Thanks a lot, Kat!!

[@hangonsnoop]

Great coaching as always. Thanks.

[@alihuqsar7365]

Thank you Kat. You are amazing.

[@TWROC96]

Very helpful.

[@prasannainblr]

Thank you so much! This was very enlightening!

[@sticks0662]

Thanks for all your hard work making these very informative videos 💪👍

[@MrSteve90266]

This was a very informative and helpful video. Thank you.

[@mindfulnessinmotionThornbury]

Great vid! Thank you so much!

[@falzonefamily]

helpful, thanks Kat :)

[@gs_crocker]

Brilliant, thanks!

[@johnpark7846]

very interesting, I was always wondering if there was 1 right way to swing, very useful to know, thanks!

[@MGShogun]

Thanks so much!

[@gustavogranha3163]

I always had this doubt. Thank you very much here from Brazil!

[@KatsKettlebellDojo]

Thank you, Gustavo! Greetings to Brazil from New Zealand! 🙌

[@MrSilvervw]

Great content 👌 👏 👍

[@pocketfullofstones]

Great video thanks Kat. I’m getting a sore lower back from swings and I’m trying to work out what I’m doing wrong. I thought maybe I am hinging too far but looking at this video I don’t think I am. I notice you appear to bend your knees out when you deadlift and swing. I’ve been trying not to do this. Maybe that is where I’ve been going wrong?

[@KatsKettlebellDojo]

Hi pocketfullofstones,
The knee bend is important in both the Deadlift and Swing, because it helps activate the glutes, transfer the load off the lower back, and allow for a deeper hinge without compromising lower back integrity. I would definitely recommend bending the knees on the backswing.
If even after this your back is still sore, then I would recommend getting your form checked out, either via video message (I do that with my overseas clients) or live with a local coach.
Hope you can enjoy your swings again soon 💪🙌

[@buloy5341]

Peek the Jordan Peterson 12 Rules for Life poster.