21-Days to Kettlebell Training for Beginners

Day 8 Kettlebell hip hinge swing

The following is a summary of day 8.


  • The hip hinge swing is the most common kettlebell swing
  • The movement is wrong when the hip hinge swing is performed with a squat
  • Hip hinge and insert
  • Pull out and direct the weight forward
  • Look ahead at the top of the swing
  • Look at the ground in-front at the bottom of the swing
  • The swing is two joints
  • Hips and knees
  • The swing can be performed with one joint
  • With the hips only it is called the stiff-legged swing
  • The swing is going to hurt your back if you do not engage the right muscles intended for the movement
  • The right muscles are; gluteus maximus; hamstrings; adductor magnus
  • Work on MMC if you experience lower back pain
  • Look at technique
  • Review programming (reps/weight/rest)
  • Don’t follow the kettlebell to protect the lower back
  • Direct the weight to the back
  • Don’t let the weight abruptly be stopped by your groin
  • Don’t let the kettlebell hit your tailbone
  • Film and analyse yourself
  • Film and ask for form check
  • The swing can be started with a dead start (dead swing)
  • Do low reps when just starting out
  • Stop when you have pain and review muscle priming/MMC
  • Focus on technique
  • You breath twice during the swing
  • Breathe out at the top and end
  • You can breathe once during the swing
  • Breathe in on the way down
  • Breathe out on the way up
  • Don’t hold your breath


Kettlebell hip hinge swing:

  1. Squat dead lift
  2. Bump it out
  3. Delay the hinge till the weight is at the right position
  4. Insert
  5. The weight should come through about knee height
  6. Direct the weight to the back
  7. Prevent bobbing of the kettlebell
  8. Pull the weight back out with the muscles intended
  9. Direct the weight forward
  10. Come into full extension
  11. Wait for the weight to drop back down
  12. Delay hip flexion
  13. Insert
  14. Repeat



Your eighth task is to complete several sets of the hip hinge swing with double arm as per below.


Start with a dead start if you have the flexibility, if you don’t, remember to work on your flexibility.


Pick a weight that allows you to easily get the kettlebell till about chest height but not higher. Pick a weight that requires you to activate the glutes and hammies (hip extensors) but not fatigue them, this is training and not a workout. Your objective is to understand the movement, to analyze the movement, to make notes, and to keep repeating the task over time until you have mastered it.

Perform 6 reps. Put the weight down. Reset. Repeat. Rest when required. Perform 8 rounds. Reduce reps if you’re having difficulty, increase reps if things are improving. Aim to work up to sets of 20 reps.


You can film your hip hinge swing for feedback. Submit your video in any way possible. See the bonus lecture for suggestions.


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