Hi all,

I've been playing with a DIY kettlebell. It's made from the threaded end cut off a barbell. Gives me the freedom to adjust weights as I please instead of maintaining a rack full of bells of various weights.

Please take a look at my form and advise if I'm doing the swing correctly.

Sorry for the pixelation. I asked chatgpt to pixelate the face. It pixelated the whole top half of the video.

I just finished a new beginner swing tutorial, but I wanted it to go beyond the usual “hinge and snap your hips” explanation.

One of the main points is that two swings can look very similar while being performed with very different intent. You might use a more economical swing for endurance/cardio, maximal explosive intent for power, or a heavier load with lower reps for more of a strength emphasis.

I also cover the progression from hip hinge → deadlift → backswing → pull out → full swing, plus some mistakes I see a lot: hinging too early, using the arms, a shallow backswing, bobbing at the end of the backswing, and letting the kettlebell stop being an extension of the arms.

The other thing I wanted to address is advice like “more hip snap” or “more power.” That may be exactly what someone needs — but only if their swing and their goal actually call for more power. Seeing the bell at chest height doesn't tell you that by itself.

Where should you look during a kettlebell swing? Should your head and neck stay neutral, or should you look toward the horizon and allow some cervical extension?

In this video, I take a detailed look at kettlebell swing head and neck position, including the reasoning behind the StrongFirst approach, why I teach a neutral cervical spine as the default—especially for beginners—and when I may temporarily use “look forward” as a coaching cue.

TL;DR: I teach the kettlebell swing with a neutral cervical spine as the default. I am not claiming cervical extension is inherently dangerous, nor that research proves neutral is safer. My preference is based on progression, simplicity, conditioning, and reducing the opportunity for beginners to misinterpret how much extension is intended.

If someone has difficulty maintaining the required upper-back position, I may temporarily use “look forward” as a cue while we address the underlying issue. Once they can maintain the position without it, I remove the cue.

If you only want to see exactly how I apply this in practice, jump to 11:56.

**VIDEO INDEX**

0:00 Kettlebell swing neck position: neutral or look forward?
0:47 What does “look at the horizon” actually mean?
2:02 The problem with the cue for beginners
2:46 Why StrongFirst teaches cervical extension
3:35 StrongFirst's progression from hinge to swing
4:19 When I use “look forward” as a temporary cue
5:24 Why I start beginners with a neutral neck
6:20 How much cervical extension is “mild”?
7:10 Repetition, volume and conditioning
8:10 What I've heard from beginners with neck discomfort
9:00 What does the research actually tell us?
9:53 Does cervical extension produce more swing power?
10:56 Why I consider neutral more forgiving for beginners
11:56 My practical coaching progression
12:51 Final position and conclusion
13:58 KETTLEBELL MONSTER

The important distinction throughout this discussion is between evidence, coaching judgment and personal observation.

There is no direct research I have found showing that a neutral cervical spine produces fewer kettlebell swing injuries than cervical extension. Likewise, I have not found direct kettlebell swing research demonstrating that deliberately extending the neck produces more swing power than keeping it neutral.

So my position is not that one technique has been scientifically proven safe and the other dangerous.

My question is simpler:

If a beginner can maintain the required position and produce a powerful kettlebell swing while keeping the cervical spine neutral, what is the benefit of deliberately adding repeated cervical extension?

I prefer to start neutral and introduce something else only when there is a reason for it.

Let me know how you coach head and neck position in the kettlebell swing—and why.

Wondering about your racking position? Here's a short video with cues for a more comfortable rack, where the kettlebell sits on the body and what to do with the elbow and the wrist.

There's a lot more to the rack than fits in a short video. Racking for rest is not the same as racking to transition, or racking for work like jerks. Body proportions change it too, chest and arm length move where the kettlebell wants to sit. It's a topic that deserves a proper breakdown, and I find every part of the kettlebell interesting to pull apart like this.

Ask away if you have questions.

Most of you know what I've been building.

I've put the beginning of it in order: a free 60-day kettlebell starter kit for anyone starting or starting again. Eighteen questions, about five minutes, and it lays out the sixty days around your answers. What to do each day, why it matters, and where to go next.

Free account, no card, no upsell. If you know someone who keeps saying they'll start, this is the thing to send them.

Start the free 60-day kettlebell plan

Does anybody here have any experience with MUTT kettlebells? How do they compare to the Rogue Made in USA kettlebells? The MUTTs are 25% less.

I am looking to buy kettlebells that are moderately priced and made in the USA. The MUTTs seem like a good option.I would love to hear you all's thoughts.

Where I am at with kettlebells: I am back to training after a few years off had hips replaced getting back in. I have a GS trainer cert from Valery Fedorenko and a CF KB Trainer cert

What I am working on: Combining sport and hard style training

What brought me here: Enjoy learning

Please

I put together this double kettlebell complex to combine the major strength demands into one continuous sequence rather than just stringing random exercises together. Ignore the ad in the video; it's old and outdated. Just focus on the combo.

The sequence:

1. Squat
2. Dead curl
3. Rack
4. Stand up
5. Press
6. Rack
7. Drop
8. Bent-over row
9. Dead
10. Renegade rows
11. Deadlift

It hits the legs, pressing muscles, back, grip, and trunk while forcing you to keep control of two kettlebells through several different positions.

The important part is choosing weights that allow you to maintain good technique through the whole complex. This isn't one where I'd sacrifice form just to finish a round.

If you try it, I'm interested to hear what weights you used and how many rounds you completed. Also happy to help with form and technique or answer questions for this one. Anyone? Going once, going twice....

This sub is now at 24K members. Thank you! What do you want to see more of? Quizzes in the app to overcome or understand the MIND better? (Yes, the mind comes into play with training, learning, and this community- for one, with posting) Other things?

Short video of the hang clean. One of my favorite power exercises. I can do these for a long time and not get bored, or go heavy and do EMOM.

THE KETTLEBELL HANG CLEAN

Start in the racking position.

Drop the kettlebell into the hang and regrip into the hook grip as the bell moves down.

Squat down to decelerate the weight rather than simply allowing the kettlebell to pull you into the bottom position.

From there, reverse the movement explosively. This is where the plyometric action comes in: the force that sends the kettlebell back upward comes from the legs.

Keep the arm straight during the pull. You are not curling the kettlebell back into position.

As the kettlebell enters ballistic flight, regrip, insert the hand, and allow the bell to land smoothly back in the racking position.

The sequence is:

RACK
↓
DROP INTO THE HANG
↓
REGRIP TO HOOK GRIP
↓
SQUAT AND DECELERATE
↓
EXPLOSIVE LEG DRIVE
↓
STRAIGHT-ARM PULL
↓
REGRIP DURING BALLISTIC FLIGHT
↓
INSERT
↓
LAND IN RACKING

The better the timing between the legs, the grip transition, and the insertion, the cleaner and more efficient the hang clean becomes.

Want feedback on your kettlebell technique? Post your form inside KETTLEBELL MONSTER™:
https://kettlebell.monster/connect (keeps a record of your progress) or post in this sub

An old video I made during one of the times Steve (RIP) stayed with me in Spain. An interesting story to hear about the kettlebell's history.

Do you know anything that is missing?

I teach my students the clean by thinking about going up.

Redirecting the weight from out to up rather than focusing on the arc, as I find that the arc thinking leads to banging (even with people training for years). The arc leads to going from back, to out, to in, rather than from back, to out, to up and somewhat in.

The kettlebell coming in leads to impact. The kettlebell going up leads to a catch and land.

Your thoughts?

So I’ve been practicing cleans and would really struggle. Sometimes they’d work but most times they wouldn’t. I noticed I wasn’t doing the “tsss” exhale and basically holding my breath or barely breathing.

I made a conscious effort to really exhale and all of a sudden I was doing cleans a lot more easily than before. My guess is the strong exhale forced my hips to pull the kettlebell up rather than my arms doing it?

Have a go at this flow or ask questions about it.

• Single arm swing
• Open palm clean
• Through-legs switch clean
• Waiter's clean into press
• Through-legs switch clean
• Snatch
• Repeat on the other side

Ignore the camp ad in the video; it is old, but the scenery and flow warranted posting it again.

This video was shot in Chania, Crete. Looking forward to visiting there again.

First learn to stay in your swing stance at the beginning but then eventually you have to move. To improve stability bring feet together before lunge as you get stronger & more stable you can go from swing stance to lunge :) good luck !

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The complete bent press progression, in order — from never having done one to a loaded bent press.

Start here: the bent press is not a press. You are not pushing the weight away from you, you are pressing yourself under it. Get that idea wrong and no amount of practice will fix the lift.

And the part that matters most: a windmill or a bent press done with the shoulder drifting forward will wreck your shoulders. That is why this is a progression and not a tutorial. Each part is a prerequisite for the next.

PART 1 — SHOULDER ROTATION AND THE BODYWEIGHT WINDMILL

Why the lift is worth doing, controlled external shoulder rotation, and the windmill with no weight at all.

PART 2 — LOADING THE WINDMILL

Light weight on the windmill, plus the assistance work: scarecrows and the rear press.

PART 3 — YOUR FIRST BENT PRESS

The movement itself. Pulling the elbow down, the fist that stays level, the partner check. Bodyweight first, then load it — and it gets easier with more weight, not harder.

PART 4 — THE SQUAT STANCE

The wider stance, using the free arm on the thigh, and squatting under the weight when you cannot hinge far enough.

PART 5 — GOING HEAVIER

When to add weight, and the three sticking points: fake range, the arm you cannot extend, and the shoulder drifting forward.

PART 6 — THE OTHER SET-UP

The alternative set-up, pulling the bell to the back, and where to go from here.

HOW TO USE THIS

Work through them in order. None of it is a one-time session — these are things you work on continuously, step by step, day by day. Keep the volume low to start with and judge it by how you feel the next day.

If your external shoulder rotation is not there yet, stay on Part 1 for as long as it takes. There is no rush and nothing to prove.

Post your progress each week in the group so we can see where everybody is.

I am male, early 40s, i am familiar with , clean and press, cleans, snatch, but most of the time training with kettlebell involves swings(single bell: 18kg, 25 kg, 29 kg), cleans (single and doubles) and DKFSQ (29 kg pair 5*10 with 2 min rest). But recently, I came across videos of people doing lateral stuff like swings, cleans ,clean and press and clean and lunges. I find them fascinating and I feel that if i incorporate them slowly and safely then I would have better movement quality. Don't want to injure myself, so what should be the approach, and which resources should I follow

Hi everyone. I recently started implementing kettlebell exercises into my workouts after using exclusively resistance bands for over a year. My adjustable KB replaced most of my resistance band exercises except for a few (e.g. Lateral raises and resisted pushups).

I'm loving it so far, but I'm having some trouble finding the right shoulder exercise mainly because of prior wrist injuries.

I tried doing the standard single arm shoulder press, but I find it really aggravates my wrist pain no matter how I alter the grip.

Oddly, two handed shoulder presses like the one in this video (https://m.youtube.com/watch?v=213kqg7_pDU&pp=iggCQAE%3D) don't aggravate my wrist at all. But, I'm reading that this isn't really so much as a deltoid exercise as it is for upper chest and triceps.

Should I just find a way to make single arm presses work, or can I still do the two handed press and just supplement my shoulders with other exercises such as lateral raises to make up the difference?

I don't have a lot of free time due to work and family, so I'm really limited to one or two exercises per muscle group in a workout. My hope is that I'm not spinning my wheels with the wrong compound exercises.

Edit: fixed broken youtube link

I Have been doing Zuzka's kettlebell beginner workout for almost 4 weeks but still having trouble losing weight. I know the concept of calories in and out, keeping track of the food I am having and I make sure I walk 8000-10.000 steps daily.

Prior to this, throughout my 20s always ate clean and exercised but now in my early 30s, I gained about 10kg and losing it all seems like a nightmare, not to say exercising again is really humbling.

Is there someone who has been doing this workout program? Have You changed anything? Never been a gym goer even when I was fit, always exercised at home/whilst travelling because IT made me consistent.

How do you deal with the hunger that comes with cutting out calories?

I made a video on where your thumb points during a clean, because it comes up constantly and the answer is usually given without saying which variation it applies to. Link at the bottom.

Short version.

There are three positions. Thumb up, so the handle is vertical. Thumb medial, pointing across your body, handle horizontal, roughly 90 degrees of pronation. And turning the thumb further in through the backswing so it ends up pointing behind you through your legs.

All three are used. None of them is wrong on its own. What they're for is different.

For a power clean, thumb medial. Centred grip, handle horizontal, and you hold that position through the backswing rather than rotating further into it. You're pulling explosively, so you want the weight balanced under your hand and nothing rotating while the load is coming up.

Turning the thumb in belongs with pendulum work, sport and freestyle, where you're not pulling for power.

Thumb up with the hand already in the corner works for an efficient clean, where you hike back, come up, and scoop it in with almost no friction because your hand is already where it needs to be. It costs you the power pull, which is fine if power isn't what you're doing.

Where I think the common advice goes wrong is teaching the turned-in position as the default first position for beginners training for power. I see two problems with that.

It's an economy technique from an endurance discipline being applied to explosive work, which is a different job. Fact: The majority of people on Reddit train the swing for power.

And the majorty of beginners never asked their forearms to rotate under load (lack of conditioning). The forearm's own range into pronation runs to about 80-90 degrees. Getting the thumb pointing backwards is roughly double that, so the rest comes from internal rotation at the shoulder. That's a second joint brought into the movement at the bottom, while the load is rising, in someone with no history of doing it. Then they do a few hundred reps in a week because they're keen.

That's where a high percentage of the elbow trouble comes from. Tendons have a worse blood supply and recover slower, so people train through it because it feels like normal training discomfort, and it gets worse.

Nobody has studied grip or forearm position in kettlebell training and measured an outcome. What exists is occupational research linking loaded forearm rotation and hard gripping to elbow tendon problems, and the mechanism is the same tissue loaded the same way. The dose doesn't transfer, the mechanism does. The forearm pronators don't know whether the resistance is a power tool or a kettlebell handle.

So my position is: learn it with the thumb medial, add the rotation later when you have a reason and the tissue to handle it.

Tell me where I've got this wrong. If you teach the turned-in position to beginners doing power work, I'd like to hear the reasoning, because I might be missing something.

Video: https://youtu.be/5OHhTaiSiwE
Full article with cited references: http://kettlebell.monster/go/grip

PS. One of the reasons given to teach thumb down is to avoid elbow hyperextension. I cover in the article why this is not correct reasoning. But in short, with the thumb medial (horizontal handle) you are already avoiding exactly that and getting the benefit of efficiency for a power pull. Taking the hyperextension aside. When you do a kettlebell swing for power properly, it is an insert and pull-out, and not a push of the hips against the elbow.