"Stay upright and do not release the glutes until your forearms almost hit your stomach. At the very last instant, hinge your hips and get out of the way. Play chicken with the kettlebell." This video is really the absolute perfect demonstration of what Pavel T. says in the book. As a beginner, I always try to have the last sentence in mind. By the way, how many Pavels are there over at SF ;-)
For me, my lats get in the way and the hinge begins with impact between triceps and lats. Forearms almost touch coming down. That's my "button". going up the hip drive is fully engaged. opinions?
This is the most helpful video on the kettlebell swing. I have lower back problems and after watching this tutorial I finally managed to do this exercise the proper way and without any pain!!! This 4-step way is a perfectly new experience and my swing became much more dynamic as well. THANK YOU!!!
This is MANDATORY viewing, and not just once! Deceptively simple lesson and perfectly instructed. I learned the hard way and did not follow these principles and severely injured my lower back, just like you warned. Thank you so much for this very important lesson and the clear teaching technique. I will be sure to keep this in mind when swinging next time and will share this with many others!
This was incredibly helpful. And you explained and provided very important information in less than three minutes. Thank you for being concise and brief and not elongating your video like so many others do unnecessarily.
Bought this for my youngest to develop basic form for single hand kettlebell work. th-cam.com/users/postUgkxtaDAl93XF8wxJhssTtjIFjzid82wglva It has a nice grip on it, just a little rough so it isn't slippery. I was doing a few rotator cuff exercises to test and worked well for those movements I'd been doing with a regular dumbbell. Cool thing you can do is hold it in your hand for door-knob turns to work the forearm and grip. Note: it's small, almost all handle, but that's what I expected given the weight. Smallest I've worked with before is 15lbs, so it was kind of funny to see the difference 10lbs makes.
Reading S&S finally after picking it up about a year ago and am writing down a plan. I’m years out of shape but I feel excited about this. This video is a perfect breakdown of the swing since I can’t afford a trainer so thank you
I've been using kettlebells for several years, and this totally clicked for me, never know what will, I guess. I'm right in the middle of Dan John's 10,000 kettlebell swings in 30 days protocol, and I finally get what "hard style" means after this video. Transformed my swing!
Thank you for this video. I have just recently gotten into the kettlebell swing and the first day I did it, my back was tight. After watching this instructional video, I believe I am now properly swinging my 'bell.
Very helpful; I can already feel an improvement in the feel of my swing. This and your 56kg single arm swing video, which shows your technique under a heavy load, have created a bit of a light bulb moment for me. Děkuju!
This comment is probably 5 years too late, but I chanced upon this video now only (newbie to KB & swings): This is an excellent form cue & will help me get my form in check as well as cause less back pain which I was facing while doing swings. Thank you!
Great information and easy to understand! I really like the cue of imagining there are two buttons on the torso waiting to be pressed by the downward swinging arms to initiate the hinge. Thank you very much!
I've been swinging KBs for a little while now and it never felt right. Going to go and try this immediately because I think I can see my problem now. Thank you!
@@StrongfirstCz I wasn't snapping at the top to help drive the kb, and I was driving too much with my arms. I've dropped the weight, slowed it down and I'm remapping my swing all over again. Thanks so much for this. This'll be a game changer for my on adventures!
Wow, this is a helpful video. I've been doing it wrong all this time. It wasn't a problem until I started using a 53 kettlebell for my 100 swings. I'll do back down to a lighter kettlebell and doing right this time.
thanks Pavel Macek. Your video really helped. I admit I was actually doing the 2 count movement. Glad you made this video. Text vs video are a world of a difference. thanks!
Hi Pavel may I ask if the force required to thrust the bell upwards should only come from the hips. And that the arms are just to hold the bell in place and not lift using the arms and shoulders? It's not easy to just power from the hips. Appreciate your advice. Thanks Sir!
Yes, from the back swing, aggressive "static stomp" and a hip thrust. The arms are loose, like a rope with a weight on the end. Any questions, please let me know. Pavel M.
Just started Kettlebell Swings in the last few weeks. Need 2 practice Ur technique . Pretty sure l am going OK 👍. Have Ur Book on loan from a friend. But always up 4 Tweaks & Improvements . Wanting 2 build endurance, strength & power 4 my Road Cycling. Thx very much 4 sharing Ur Technique break down Pavel Awesome 👌 Robert Australia 🇦🇺
Luckily I have watched the vid before doing swings. And I am confident I am doing fine. What also helps me is viewing it as follows. Starting from the upright position with the kettle in front. It flies down and the kettlebell pushes my butt back and I need to go down into the silverback stance. The instant after I have to get straight again, moving only my back to stand up. Ofcourse the legs bend, but I consider them straight throughout the movement.
Excellent instruction, thanks for your video, would you please link me to a "kettlebell dip " instruction I am trying to do just swings and dips with my kettlebell, not sure how to do the dip. thanks you again xxoo Carlos
thanks for the video. describing it as a 4 part move helps me a lot. at the moment my main problem is getting started though. at 2:15, how to you initiate the kettlebell going back? is it lifting and pulling? what muscle groups are you using?
Would someone else help me with the transcription of what is said from minute 1:00 to 2:10 ? I'm from Brazil and I can understand almost everything except a few words in between ! This exercise is very important 4 me to fix my Timing ! Thanks !
Curious if you lock the knees on the up swing? I've read or seen on some other video that you should not let the hips go over your sagittal center line, that you should put a brake on the hip after the initial jump movement... Basically your body should be in a straight line on the highest part of the movement, and not curved even slightly back.
For the fourth movement are you using your arms at all? Or is it generated from the hip movement? If you're using your arms which muscles should be activated?
What is the best way to determine what the optimum stance for a swing should be? FOr the goblet squat, I learned to start at the bottom of a squat, then stand up to find my optimal foot placement. Is there a similar drill or strategy for figuring out where you should place your feet for swings?
Should the two handed method forcing the hands close together at the top of the swing be a concern for folks with shoulder issues? Seems like one armed with lower weight might be a more natural movement provided your hips and shoulders remain square. Any advice is appreciated.
When my pinkies are inside the kettlebell handle for the two handed swing, they feel like they’re in the way, at least for overspeed (Q&D.) I leave my pinkies out and lose skin on the medial side of my ring finger. Any advice?
It shouldn’t. Keep it loose enough that when you hip drive it will float up. Your hamstrings are where the power is. When you feel them stretch out you should drive up using that tension. Your arm and fingers should be guiding it not lifting it. Keep your shoulders down and back at the top and squeeze your glutes and abs for stability at the top and pretend you are doing a plank. Another tip, don’t grab the bell like a bar bell or dumbbell. Hook your fingers around it letting the handle sit where your calus line is in your hand, not in your palm.
Only the forearms/fingers are at work to grab the kettlebell handle. Biceps, triceps and deltoids are relaxed. Lats are slightly engaged to stabilize the shoulders.
Robin, start with b), and later when you get proficient, use a) - especially with two-hand swings. Please refer to Pavel's Kettlebell Simple & Sinister book (overspeed-eccentric/shadow swings).
Focus at hinging at your hips, try to bend your knees just a little bit more, and work on the timing according the tip in the video. Let us know how it goes!
Would've been really good to see the swing action (with the kettlebell) in slow motion. And I like the fact that the video was short and to the point - not any needless chatter.
Still the best KB swing instructional video on the interwebz
Thank you for your kind words!
Ok this is the BEST video I've seen on the swing. Wow!! Thank you.
Thank you, we are glad it is useful!
th-cam.com/video/fvQoQsDk40M/w-d-xo.htmlsi=SU6emH4Mq2ci89BZ
"Stay upright and do not release the glutes until your forearms almost hit your stomach. At the very last instant, hinge your hips and get out of the way. Play chicken with the kettlebell." This video is really the absolute perfect demonstration of what Pavel T. says in the book. As a beginner, I always try to have the last sentence in mind. By the way, how many Pavels are there over at SF ;-)
Thank you, sailorbob74133. And to your question - "there can be only one". We all other Pavels are just humble disciples of our great teacher.
For me, my lats get in the way and the hinge begins with impact between triceps and lats. Forearms almost touch coming down. That's my "button". going up the hip drive is fully engaged.
opinions?
Yes, exactly like this.
As many as it takes.
What do you mean by play chicken with kettlebells?
One of the best Kb swings advice available on the net.
This is the most helpful video on the kettlebell swing. I have lower back problems and after watching this tutorial I finally managed to do this exercise the proper way and without any pain!!! This 4-step way is a perfectly new experience and my swing became much more dynamic as well. THANK YOU!!!
Thank you for your kind words, we are glad the video is useful.
This is MANDATORY viewing, and not just once! Deceptively simple lesson and perfectly instructed. I learned the hard way and did not follow these principles and severely injured my lower back, just like you warned. Thank you so much for this very important lesson and the clear teaching technique. I will be sure to keep this in mind when swinging next time and will share this with many others!
Thank you for your kind words!
This was incredibly helpful. And you explained and provided very important information in less than three minutes. Thank you for being concise and brief and not elongating your video like so many others do unnecessarily.
Great Video short, complete, effective, makes a difference immediately
Thank you, glad it is useful!
The most comprehensive guide so far. Many thanks, mister!
Bought this for my youngest to develop basic form for single hand kettlebell work. th-cam.com/users/postUgkxtaDAl93XF8wxJhssTtjIFjzid82wglva It has a nice grip on it, just a little rough so it isn't slippery. I was doing a few rotator cuff exercises to test and worked well for those movements I'd been doing with a regular dumbbell. Cool thing you can do is hold it in your hand for door-knob turns to work the forearm and grip. Note: it's small, almost all handle, but that's what I expected given the weight. Smallest I've worked with before is 15lbs, so it was kind of funny to see the difference 10lbs makes.
This is the best kettlebell video I've seen, Thanks so much!
Roddy, thank you for your kind words. Keep swinging!
I agree. Thank you for the video
While Tsatsouline’s books are quite comprehensive, this video really cleared up the swing for me when I was learning.
Good work, Pavel.
Honestly, this is the best description of a kettlebell swing that I’ve seen. Well explained!
The perfect swing doesn’t exi-
This is the best instruction of the swing I have ever seen. You've got a new subscriber!
Reading S&S finally after picking it up about a year ago and am writing down a plan. I’m years out of shape but I feel excited about this. This video is a perfect breakdown of the swing since I can’t afford a trainer so thank you
How did it go
This is one the clearest explanation of how to do a proper kettlebell swing
I've been using kettlebells for several years, and this totally clicked for me, never know what will, I guess. I'm right in the middle of Dan John's 10,000 kettlebell swings in 30 days protocol, and I finally get what "hard style" means after this video. Transformed my swing!
Thank you for this video. I have just recently gotten into the kettlebell swing and the first day I did it, my back was tight. After watching this instructional video, I believe I am now properly swinging my 'bell.
Excellent Kevin!
Very helpful; I can already feel an improvement in the feel of my swing. This and your 56kg single arm swing video, which shows your technique under a heavy load, have created a bit of a light bulb moment for me. Děkuju!
Thank you for your kind words, Gary!
This comment is probably 5 years too late, but I chanced upon this video now only (newbie to KB & swings): This is an excellent form cue & will help me get my form in check as well as cause less back pain which I was facing while doing swings.
Thank you!
I've just started kettle bells so investigating safe method. Your example next to the bench is perfect. Thank you.
describing it as a 4 count movement makes so much sense. i was having issues with my back being sore after swings, this helps quite a bit
Very very good advice and
brillant demonstration !
My choice of most kettlebell videos.
The best explanation that I've seen about swings. Thanks!
Thank you, Pedro!
Great demonstration. My coach from Strong First exactly show me swing like that, and I do same exercise everyone before I start my swing.
Excellent! Please send our regards to your Coach!
StrongFirst.cz no problem
Great information and easy to understand! I really like the cue of imagining there are two buttons on the torso waiting to be pressed by the downward swinging arms to initiate the hinge. Thank you very much!
Thank you for the comment, keep swinging!
I am a teacher. Dividing the workout in to 4 parts in easy to understand. Good Teaching technique. Really good.
Awesome, such a simple cue but has helped my swing massively. Should take care of that lower back ache I get. Thank you!
Excellent, we are happy it is useful.
I've been swinging KBs for a little while now and it never felt right. Going to go and try this immediately because I think I can see my problem now. Thank you!
Let us know how it works!
@@StrongfirstCz I wasn't snapping at the top to help drive the kb, and I was driving too much with my arms. I've dropped the weight, slowed it down and I'm remapping my swing all over again. Thanks so much for this. This'll be a game changer for my on adventures!
@@captainawesome3349 Perfect!
the only thing you missed to make this video more epic it's to say
"comrades"
Wow, this is a helpful video. I've been doing it wrong all this time. It wasn't a problem until I started using a 53 kettlebell for my 100 swings. I'll do back down to a lighter kettlebell and doing right this time.
thanks Pavel Macek. Your video really helped. I admit I was actually doing the 2 count movement. Glad you made this video. Text vs video are a world of a difference. thanks!
Excellent! I am glad the video was helpful. Pavel M.
Hi Pavel may I ask if the force required to thrust the bell upwards should only come from the hips. And that the arms are just to hold the bell in place and not lift using the arms and shoulders? It's not easy to just power from the hips. Appreciate your advice. Thanks Sir!
Yes, from the back swing, aggressive "static stomp" and a hip thrust. The arms are loose, like a rope with a weight on the end. Any questions, please let me know. Pavel M.
Yes, generate the force from the ground up, legs and hips.
Just started kettlebells today! I love the tips you guys have your channel, very helpful for a new guy like me.
Tom, thank you for your kind words. More stuff coming soon!
Brilliant demonstration never seen it done like that before.
Thank you Mark!
Well done! Comprehensive and definitely helpful. I ll put it in my practice. Looks also like easier to do two breathing cycles in this way.
Great information as always. So glad you made the move to the USA.
Pavel Tsatsouline moved to USA. Pavel Macek )on the video) is based in Prague, Czechia, Europe.
Perfect tutorial. Thanks for helping us be better at the craft.
this was the most helpful video on the swing for me thanks a lot, you saved me from injury no doubt
The 1 2 3 4 breakdown was really helpful.
Just started Kettlebell Swings in the last few weeks. Need 2 practice Ur technique . Pretty sure l am going OK 👍. Have Ur Book on loan from a friend. But always up 4 Tweaks & Improvements . Wanting 2 build endurance, strength & power 4 my Road Cycling.
Thx very much 4 sharing Ur Technique break down Pavel Awesome 👌
Robert Australia 🇦🇺
Very nicely explained and demonstrated. Thanks for the great 4 step breakdown!!
Really excellent explanation and demonstration! Thank you!
Thank you for your kind words!
best Kettlebell Swing that I saw. Congrats
Very nice and helpful! I will buy a kettlebell right now.
Thank you Klaus, please report how goes!
I've been using kettlebell swings for 2 weeks and can already feel the difference
Great explanation, thanks Pavel 👊🏻
Thank you Tom!
Спасибо, лучшее видео по теме из всех, виденных на ютубе!
Спасибо!
Absolutely the most helpful video on fixing my swing! Thank you
Luckily I have watched the vid before doing swings. And I am confident I am doing fine. What also helps me is viewing it as follows.
Starting from the upright position with the kettle in front.
It flies down and the kettlebell pushes my butt back and I need to go down into the silverback stance.
The instant after I have to get straight again, moving only my back to stand up. Ofcourse the legs bend, but I consider them straight throughout the movement.
I cannot thank you enough for this video. Great video!
Andrea, our pleasure, we are glad you like it!
Best kettlebell video ever man. Thanks for sharing the love.
Thank you Nick!
does that mean that the bell should hit the groin and then I should hinge? 😮😮😮... I am really afraid of hurting my back 😨😨😨
Thank you. Great instructional video. Can't wait to go home and try this.
by far the best explanation of swing nuances i found on yt
thank you!
Thank you. This is the best video on swing.
Thank you, we are glad it is useful!
Excellent instruction, thanks for your video,
would you please link me to a "kettlebell dip " instruction I am trying to do just swings and dips with my kettlebell, not sure how to do the dip.
thanks you again xxoo Carlos
Works, thanks! My swing feels better already.
Super helpful, Pavel. Thank you!
Thank you for your video. I have been struggling to get it right
Comrade! Thanks to this video we can all have the work capacity of an Android and the pain tolerance of an immortal! Power to you!
Classic!
*"I only eat steak. Chicken is a weak bird."*
-Pavel Tsatsouline
Id eat Bison with that philosophy. Those mofos can jump an 8 foot fence.
"It can't even fly!" - Rogan
Ok, boomer.
what is so strong about a factory farmed cow standing in his own feces while full of antibiotics.
compared to a chicken? about a couple thousand pounds.
Sencilla y muy buena explicación....así se evitan muchas lesiones... gracias!..lo pondré en práctica
thanks for the video. describing it as a 4 part move helps me a lot.
at the moment my main problem is getting started though.
at 2:15, how to you initiate the kettlebell going back? is it lifting and pulling? what muscle groups are you using?
Best KB swing tip on the internet.
Would someone else help me with the transcription of what is said from minute 1:00 to 2:10 ? I'm from Brazil and I can understand almost everything except a few words in between ! This exercise is very important 4 me to fix my Timing ! Thanks !
THE BEST EXPLANATION EVER
Four counts. You opened a door between kettlebell swings and music for me.
Curious if you lock the knees on the up swing? I've read or seen on some other video that you should not let the hips go over your sagittal center line, that you should put a brake on the hip after the initial jump movement...
Basically your body should be in a straight line on the highest part of the movement, and not curved even slightly back.
Thank you for slowing it down and breaking it up.
Great video
Justin, thank you for your comment, we are happy you find it useful!
V good and easy to understand video of KBS.
Thank you Thomas!
For the fourth movement are you using your arms at all? Or is it generated from the hip movement? If you're using your arms which muscles should be activated?
Great ques. Gotta fix some stuff now!
You da man. This is just what I needed to see. Thank you! 🤘
Thank you sir, we are glad it helps!
Excellent form!
What is the best way to determine what the optimum stance for a swing should be?
FOr the goblet squat, I learned to start at the bottom of a squat, then stand up to find my optimal foot placement. Is there a similar drill or strategy for figuring out where you should place your feet for swings?
The best video I have seen. 👍👍👍
This is the best way to do it. Legs work harder.
Nice! Thank you, I've been doing it wrong all this time! Not anymore.
His Enlish improved dramatically since this video.
Should the two handed method forcing the hands close together at the top of the swing be a concern for folks with shoulder issues? Seems like one armed with lower weight might be a more natural movement provided your hips and shoulders remain square. Any advice is appreciated.
All swings are great, but depending on your build, some will suit you better. Folks with broad shoulders will do better with one-arm swings.
When my pinkies are inside the kettlebell handle for the two handed swing, they feel like they’re in the way, at least for overspeed (Q&D.) I leave my pinkies out and lose skin on the medial side of my ring finger. Any advice?
Do your arms lift or assist in the swing upwards/downwards in any way? Thanks.
It shouldn’t. Keep it loose enough that when you hip drive it will float up. Your hamstrings are where the power is. When you feel them stretch out you should drive up using that tension. Your arm and fingers should be guiding it not lifting it. Keep your shoulders down and back at the top and squeeze your glutes and abs for stability at the top and pretend you are doing a plank. Another tip, don’t grab the bell like a bar bell or dumbbell. Hook your fingers around it letting the handle sit where your calus line is in your hand, not in your palm.
Only the forearms/fingers are at work to grab the kettlebell handle. Biceps, triceps and deltoids are relaxed. Lats are slightly engaged to stabilize the shoulders.
Amazing and clear. Thank you!
Thank you for your kind words, Andrea. Keep swinging!
Do you pull the bell towards your pelvis or do you mainly let gravity do it's job ?
Robin, start with b), and later when you get proficient, use a) - especially with two-hand swings. Please refer to Pavel's Kettlebell Simple & Sinister book (overspeed-eccentric/shadow swings).
Awesome tips!
Thank you for your kind words.
Thanks for explanation. I will correct my form to stop lower back ache I get after many reps of KB swing.
Peace
Excellent! Please let us know how it goes!
Found this after watching him with Joe Rogan. Hugely helpful!
This is Pavel Macek.
it's nice
technique. Thank you.
Thank you!
Cool! Definitely going to put this into practice. Do you offer a workout program?
I have to try this technique, lower back sore.
Focus at hinging at your hips, try to bend your knees just a little bit more, and work on the timing according the tip in the video. Let us know how it goes!
my technique is so much better your instructions are so easy to follow.
Thank you, glad to hear that!
Damn that's good freaking form
Do you also tighten your Glutes? And lock your knees?
Great tip!
Thank you Gene!
Great explanation......thank you
Thank you for your kind words!
Very good video
Thank you Shawn!
Would've been really good to see the swing action (with the kettlebell) in slow motion.
And I like the fact that the video was short and to the point - not any needless chatter.
On the top of the screen there are three dots that change the settings of the video. Change them to very slow and you'll see it better
Good stuff. Helped a lot.
very helpful, thanx ! will try asap.
Thank you, just what I needed