3 Kettlebell Swing Mistakes You Might Be Making

The kettlebell swing is a great exercise for improving your strength, power, and conditioning. However, it’s important to do it correctly in order to avoid injury and get the most out of the exercise. 

In this article, I’m going to show you 3 common mistakes people make when performing the kettlebell swing, and how to fix them. Give these tips a try and watch your form and performance improve!

1 – “Squatting the Swing”

You shouldn’t be squatting when you do a kettlebell swing. The kettlebell should swing forwards and backwards from your hips, not just go up and down. If you’re trying to squat and swing at the same time, you’re overusing your arms and relying too much on your back muscles to keep the kettlebell in position in front of you.

2 – Overextending the Hips

At the top of the kettlebell swing, stand tall and drive your head upwards. Leaning back and pushing your hips forwards will result in additional stress to the lower back, so be sure to keep your abs and glutes tight at the top of the swing. Stop in the upright position as if a wall is behind you.

3 – Overusing the Arms

Your arms play a role in the kettlebell swing, but they’re only there to hold the kettlebell. All the power for the swing comes from your hips. If you’re swinging with your arms instead of your hips, focus on the hip drive and relax your arms. Using a heavier kettlebell will force you to generate power from your hips because your arms can’t physically do all the work.


If you’re learning how to swing a kettlebell, you might be making one (or all!) of these common mistakes. incorrect form can lead to injury, so it’s important to learn the right way to swing. If you’re interested in learning more about how to use kettlebells safely and effectively, consider signing up for our “Lose 20 Pounds in 6 Weeks Kettlebell Challenge.” You’ll get lots of video technique training breaking down how to do the movements, live interactive kettlebell workouts over zoom and more! More info and sign up here:

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– Forest Vance
KettlebellBasics.net

Snatch Technique for Over 40 + Need Your Help:

NEW VIDEO – If you’re looking for a way to ease up on your body and joints while still being able to perform kettlebell snatches effectively, then today’s tip is for you! Check out the new video breaking down the technique below:

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-Forest Vance
Kettlebell Expert
Over 40 Training Expert
KettlebellBasics.net

PS – I even have a little surprise gift that you’ll get when you fill out the survey as my way of saying thanks… but you’ll have to take it to see what it is! 🙂

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The One Simple Tip That Will Improve Your Kettlebell Turkish Get Up

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When you’re doing kettlebell Turkish get-ups, do you make this mistake? Most people just try to grab the kettlebell from a lying position on their back to get it into the starting position. However, this puts the shoulder in a vulnerable position.

Instead, when you pick up the kettlebell to start a Turkish Get Up, roll to your side, use both hands, pull it to your body, roll to your back, and press it up safely to start.

There you have The One Simple Tip That Will Improve Your Kettlebell Turkish Get Up. Now you can get a week of my “300” Spartan Kettlebell workouts FREE! – limited time only, click here now: https://bit.ly/300kb2free

– Forest Vance Master of Science, Human Movement Kettlebell Expert Over 40 Training Specialist KettlebellBasics.net

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This is a sample workout, written in the style of the hybrid KB muscle program:

PART 1 –

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— Single Arm KB Rows – 12 reps per side
— rest for approx 60 seconds and repeat for four rounds total

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— Close / Tricep Push Ups – Max reps / stop 2 or 3 short of failure
— no rest
— KB Tactical Lunges – 8 reps per side
— rest for approx 60 seconds and repeat for four rounds total

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— KB Swings – two hand, one hand, or hand-to-hand, your choice! – 30 seconds on / 30 off / do 6 rounds total

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– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor
KettlebellBasics.net

1 Tip for Reducing Kettlebell Low Back Pain

A common complaint for kettlebell users is back pain

While there are numerous potential causes, one of the most prevalent is incorrect form – in particular, swinging the kettlebell too low to the ground.

To fix this, keep the kettlebell close to your body as it swings back. The movement is similar to hike passing a football. Another great tip is to imagine throwing the KB through your stomach, and then getting the hips out of the way at the last minute. 

Watch the video demonstrating how to do this below:

In addition, be sure to check out my Lifetime Kettlebell Fitness 2.0 course for more instructional videos and a complete kettlebell training plan designed for people aged 50 and up:

Lifetime Kettlebell Fitness 2.0

Finally, if you’re already experiencing back pain, then it’s important to see a doctor or physiotherapist to get a proper diagnosis and treatment plan. In the meantime, you can try using ice or heat to relieve pain, and avoid any exercises that seem to make your pain worse.

– Forest Vance

Master of Science, Human Movement

Kettlebell Expert

KettlebellBasics.net

The kettlebell arm bar: an excellent way to improve your strength and mobility

*If you want a complete program designed to help you make up to 55% (or more) improvement in your mobility over the next 28-days, check out the 28-day Kettlebell Mobility Challenge starting Monday, September 26th 2022:

-> 28-day Kettlebell Mobility Challenge

The kettlebell arm bar is one of the first exercises I recommend for people looking to improve their shoulder mobility and/or stability.

Some of the benefits of this exercise are:

– improved rib cage mobility
– improved thoracic spine mobility
– loosened up pecs
– loosened up the fascial line between the pecs and the opposite hip
– healthy shoulders!

HOW TO DO IT

Start lying on the ground, with the KB at your side, at shoulder level, in what we call the “cradle” position. (Looks like you at the start of a Turkish get up)

Now pull the KB to the body, roll to the back, and extend the working arm to lock out. (Be sure to pack the shoulder back and down for stability!)

Now, take the same leg as your working arm, and drive it over the top of your body. You’re going to drive that hip towards the ground, as well as bringing the working shoulder towards the ground.

Breath in and then exhale, driving the hip and shoulder towards the ground a little more each time. Do this three to five times progressively.

Be sure to watch the video that shows how to do this exercise too.

Incorporate the movement into your routine and see the change you can create!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Corrective Exercise Specialist
KettlebellBasics.net

PS – If you want a complete program designed to help you make up to 55% (or more) improvement in your mobility over the next 28-days, check out the 28-day Kettlebell Mobility Challenge starting Monday, September 26th 2022:

-> 28-day Kettlebell Mobility Challenge

The “American” Kettlebell Swing: 3 Reasons to Avoid It

The “American” kettlebell swing has become a popular exercise among Crossfitters and other fitness enthusiasts. However, this version of the swing is actually quite different from the traditional Russian version, and it can actually be quite dangerous. 

Here are three reasons to avoid the American kettlebell swing:

1 – The American kettlebell swing involves swinging the kettlebell all the way overhead, which can place unnecessary stress on the shoulders.

2 – The American kettlebell swing also tends to be quite jerky and uncontrolled, which can lead to injuries.

3 – The American kettlebell swing may target the arms and shoulders more than the legs and hips, and this can actually detract from the effectiveness of the exercise. The point of kettlebell swings is to work specific muscle groups, and by focusing on the wrong areas, you won’t get the full benefits, and you may even be more likely to get injured.

The Russian swing is the way to go if you want to avoid American kettlebell swings. It’s more controlled, which makes it safer. It’s easier on the shoulders. And you’ll target the intended muscle groups better in the legs and hips.

Check out the video tutorials in the 28-day Drop-a-Size KB Challenge (we’re extending registration by one extra day!) for more instruction on how to perform the Russian swing correctly:

-> Russian Kettlebell Video Tutorials (inside the 28-day Drop-a-Size Challenge)

The American kettlebell swing is a movement that should be avoided. I hope this article has helped to educate you on the reasons why. Please to the Russian version of the kettlebell swing instead, and have a great workout today!

– Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

3 Tips to Improve the Kettlebell Figure 8 to Hold

Sign up for the 28-day Drop a Size Challenge – Starts Monday, August 29th -> 28-day Drop a Size Challenge

The kettlebell figure 8 to hold is a great exercise for the core, the grip, and the whole body! However, a lot of people get it wrong. Here are three tips to help you improve:

1 – Engage Your Core

Keep your core muscles tight, and don’t let your body twist as you do the move.

2 – Pass the Kettlebell Between the Legs

Sometimes people pass the kettlebell outside the legs to start the move. Don’t do this. Instead, pass the kettlebell between the knees, around the back of the body, and back up to the hold position.

3 – Pass the Kettlebell Off Correctly

When you pass the kettlebell from one hand to the other, you want one hand on one side of the horn of the KB, and the other hand on the other side of the KB. This makes for a much smoother transition.

There you have three tips to help you improve your kettlebell figure 8 to hold.

Sign up for the 28-day Drop a Size Challenge – Starts Monday, August 29th -> 28-day Drop a Size Challenge

-Forest Vance
Master of Science, Human Movement
SFG-Certified Kettlebell Instructor
Owner, FVT Personal Training (gym in Sacramento, CA)
Owner, KettlebellBasics.net (online / worldwide)

KB 28-day Drop-a-Size Challenge 2.0 is LIVE

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If you would like to discover how to:

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-Forest and the Team at KettlebellBasics.net

How To Do A Kettlebell Turkish Get Up: 7 Steps For Beginners

The first three steps of the Turkish get up ^^

I am starting prep to re-certify for my SFG certification later this year. There are multiple physical requirements one needs to meet to pass, but to start one needs to demonstrate safe and effective form on all the basic kettlebell moves, including the Turkish get up.

The Turkish get up is one of the most beneficial kettlebell exercises around, but it’s also one I find people tend to shy away from. Thing is, it’s amazing for building shoulder stability, strengthening the core, and improving posture… the technique can just be a bit tricky to master. But it’s well worth the time and effort!

What I do is have my online kettlebell clients shoot videos of a couple / few reps of them doing the move, then I give them feedback and have them shoot again for next time etc, until it’s perfected.

What I really helped me when I first learned the exercise was to break it down into these 7 basic steps:

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How To Do A Kettlebell Turkish Get Up: 7 Steps For Beginners

1 – Extend the arm
2 – Bend the knee
3 – Sit up!
4 – Extend the hips (optional)
5 – Sweep the foot
6 – Come to half keeling
7 – Stand up

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This article outlined the steps for doing a kettlebell Turkish Get Up. This is a great exercise for beginners, as it is a total-body workout that helps to improve strength, stability, and mobility. If you want to learn how to do this exercise correctly, apply for personalized one-to-one coaching at the link below:

-> Personalized One-to-One Coaching with Forest

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com