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Technique Tip: Kettlebell Swing (Back Flat)

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One common mistake often made with Kettlebell Swings is starting with the weight too close to your toes.


Another mistake is to start with your back rounded instead of flat.  Starting in a rounded position will cause the stress of the swing to be put on your back instead of your hips and glutes (AKA…butt.)  This can lead to an increased risk of injury.


A simple way to test to see if your back is flat in the starting position is to set up with the kettlebell about 12 inches in front of your toes.  When you get into position to hike the kettlebell back, have a friend place a dowel rod or piece of plastic pipe on your back.


You should have 3 points of contact, your head, upper back, and your butt.



When you have all 3 points of contact, you’re good to go!




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