The kettlebell swing is staple of my workout programming because:

• It’s a very efficient total body exercise
• It works your cardio
• It improves athleticism
• It strengthens dozens of muscles quickly

…and much more!

However, there is some technique involved. With most clients, it’s an on-going process to refine and improve the form.

One of the most common mistakes I see when performing the kettlebell swing is what’s called the “T-Rex” swing – it’s where the arms in the finish resemble that of a T-Rex:



What we want in a proper swing is the arms 100% (or as close as we can get) straight, more like this:



To correct the T-Rex Swing, here are some tips:

• Flex your triceps. This is probably the simplest cue to help you NOT bend your arms, and keep the proper position.
• Sit back into your hip hinge completely. The T-Rex swing can come from not getting enough hip drive on the ‘bell in the first place. Get the KB back there, imagine like you’re hike-passing a football (but it’s a kettlebell). Remember to keep your chest tall and look straight ahead or slightly down the whole time.
• Use an “active” back swing. Don’t just let the KB fall; be active about almost throwing it down and back.

To sum up, kettlebell swings are an AWESOME move, that should play a role in most people’s workout plan! However, it is a move that is tricky to master, and takes continuous practice and refinement. One of the most common mistakes we see in the exercise is called the “T-Rex” swing, and in today’s article, I covered three quick tips to fix it.

Train hard, talk soon!

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

PS – Little tips like these – especially when they are specific to you! – can make ALL the difference in your training results. In my “KB Fit Over 40” – online personal training program, I can give you specific feedback, individualized to you, that’s going to help you shortcut the learning curve. Details and apply at the link below:

-> KB Fit Over 40 – Last Call to Apply