Squatting instead of hinging
Too much knee bend — the swing turns into a squat with a kettlebell.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗Foam RollQuadriceps↗StretchHalf-kneeling hip flexor stretch↗Hinge · Lower Body
Kettlebell Swing
Coaching cues
- Soft knees, weight in heels — it's a hinge, not a squat
- Hike the bell back between thighs, above the knees
- Snap hips forward explosively; arms are passive
- Stand tall at top — glutes & abs braced, no lean-back
Common faults 4
Using arms to lift the bell
Lifter muscles the bell up with shoulders & arms instead of letting hip drive launch it.
Overactive muscles
Upper trapeziusAnterior deltoidLevator scapulae
Corrective work
Foam RollUpper traps↗Foam RollPectorals↗StretchLevator scapulae stretch↗StretchDoorway pec stretch↗Hyperextension at the top
Lifter leans back at the top of the swing instead of stacking ribs over pelvis.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Rounded lower back at the bottom
Lumbar flexes during the hike position — loss of neutral spine.
Overactive muscles
HamstringsLatissimus dorsi
Corrective work
Foam RollHamstrings↗Foam RollLats↗StretchHamstring stretch with strap↗