5 Types of Kettlebell Swings: Which One Are You?
Jun 30, 2022
The Squatter
Many people have a strong motor pattern for squatting at different speeds and loads. This often becomes the go-to pattern when starting the KB swing.
The Overextender
Leaning back as the kettlebell swings forward shifts the workload to the spinal extensors. This is less effective at transferring to powerful, functional hip extension. 
The Functional Guru
If a kettlebell swing is good then a swing lunge squat rotation jump is better right?
Push Through The Heels Guy
This often leads to leaning back and being off balance. Not optimal for force production. Let’s try “Push the ground away from you”
Outside Edge of the Foot Guy
This is more subtle, but we want that big toe down on the ground.
Fun Fact
A good Kettlebell swing can produce more force into the ground than a max deadlift! The momentum of the KB loads the hip hinge pattern, but hip extension comes from driving the entire tripod of the foot hard into the ground.
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