Kettlebells are one of the most versatile tools on the gym floor, but they are also one of the most commonly misused. If you have wondered how to use kettlebells without hurting your back or your ego, this guide is for you. We will start with the swing, the movement everything else is built on, then cover a few beginner-friendly exercises to try at Hammers Gym in Nunawading.
Why the kettlebell swing comes first
The swing teaches the hip hinge, the pattern that powers deadlifts, cleans, snatches and most athletic movement. Learn it well and every other kettlebell exercise becomes easier and safer. Get it wrong and you end up squatting the weight, shrugging it with your shoulders or arching your lower back. Work through the checklist below before you add load.
Kettlebell swing technique: head-to-toe checklist
Head
Keep your head neutral, in line with your spine. The gap between your chin and chest should not change through the movement. Avoid craning your neck up to look at the mirror at the bottom of the swing.
Shoulders
Stay relaxed. A common mistake is shrugging the kettlebell up so your shoulders end up around your ears. Your arms are ropes; your hips do the work.
Elbows
Use “soft” elbows throughout. Keep your arms relaxed so the kettlebell travels on momentum rather than muscle, but still engage your shoulder blades and keep them locked down to support the weight and protect the shoulder joint.
Glutes and hips
The swing is a hip hinge, not a squat. Push your hips back, keep your forearms close to your hips on the way down, then drive your hips forward to a neutral, upright position. As your arms rise, squeeze your glutes hard. That squeeze locks your pelvis in place and stops you over-extending your lower back at the top.
Knees
Your knees should bend only slightly. If you feel the swing in your quads, you are squatting it. The swing is a posterior chain movement, driven by your glutes, hamstrings and back, so the bend should come from the hips.
Breathing and bracing
Breathe in as the kettlebell swings back between your legs, and exhale sharply as you drive your hips forward. Keep your core braced the whole way through, as if someone is about to poke you in the stomach.
How to use kettlebells: four beginner exercises
1. Two-handed swing
The foundation. Start with a weight you can control (often 8 to 12 kg for beginners) and aim for sets of 10 to 15 clean reps. Stop the set the moment your form starts to slip.
2. Goblet squat
Hold the kettlebell by the horns at chest height and squat, keeping your elbows inside your knees and your chest up. This is one of the best ways to learn squat depth and posture.
3. Deadlift
Place the kettlebell between your feet, hinge at the hips with a flat back, grip the handle and stand up by driving your hips forward. A slower, simpler version of the swing pattern, ideal for grooving the hinge.
4. Suitcase carry
Pick up one kettlebell, stand tall and walk 20 to 30 metres without leaning to the side. Simple, but excellent for grip, core stability and posture.
Common kettlebell mistakes to avoid
- Squatting the swing instead of hinging at the hips.
- Rounding the lower back at the bottom of the movement.
- Lifting the kettlebell with the arms and shoulders rather than driving it with the hips.
- Leaning back at the top; finish tall with glutes squeezed, not arched.
- Going too heavy too soon. Technique first, then weight.
Need a hand? Ask our team
Reading about how to use kettlebells is a good start, but nothing beats a few minutes with someone watching your swing. Our staff are happy to give you a demonstration on the gym floor, and our personal trainers can build a full kettlebell program around your goals. Kettlebells also feature in many of our group fitness classes, which is a great way to learn the movements under coaching.
Hammers Gym is a 24/7 gym in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster. New to the gym? Book a free trial, read our new member guide, or contact us with any questions.