The Kettlebell Swing: Unleash Full-Body Power at CrossFit Uncommon in Austin
- Mark Offerdahl
- 6 days ago
- 2 min read
Why Austin Needs the Kettlebell Swing—And How to Do It Safely at CrossFit Uncommon
Looking for an exercise that builds strength, torches fat, and improves how you move every day? The kettlebell swing is a game-changer for anyone in Austin, Texas! At CrossFit Uncommon, we use the kettlebell swing to train explosive power, full-body coordination, and rock-solid endurance. This move mimics natural hip-hinging—something you do whenever you pick up groceries or lift your kid. But to unlock the benefits (and stay safe), you need solid technique and expert guidance. That’s what we specialize in here at CrossFit Uncommon in Austin!
How to Do a Kettlebell Swing – Step-by-Step Guide
Set Your Stance: Stand with your feet just wider than hip-width, kettlebell on the floor in front of you.
Grip and Hinge: Hinge at your hips (not knees) to grab the kettlebell with both hands, keeping your back flat and chest up.
Load the Hips: Pull the kettlebell back between your legs, keeping your arms straight and core braced.
Explode Up: Forcefully extend your hips and knees to swing the kettlebell up to chest height (shoulder height for Russian swing).
Let Gravity Work: Allow the kettlebell to swing back down as you hinge at the hips and prepare for the next rep.
Stay Tall: Keep your chest up, shoulders pulled back, and spine neutral throughout.
Repeat: Use powerful, controlled movements for each swing.
Watch this video:
Risks of Doing Kettlebell Swings Incorrectly
Even a simple kettlebell swing can cause issues if done wrong. Be aware of:
Lower back strain: Rounding your back or squatting instead of hinging at the hips can hurt your spine.
Shoulder fatigue: Lifting the kettlebell with your arms (instead of driving with your hips) can lead to overuse injuries.
Wrist pain: Gripping too tightly or letting the kettlebell flip can stress your wrists.
How to Get Started With Kettlebell Swings at CrossFit Uncommon in Austin
New to kettlebells? Try this beginner routine:
Warm Up: 5 minutes of light cardio and hip mobility stretches.
Practice Hip Hinge: 3 sets of 10 reps with no weight, focusing on form.
Kettlebell Swings: 3 sets of 10 swings with a light kettlebell, resting 30 seconds between sets.
Cool Down: Stretch hamstrings, glutes, and lower back.
Want to progress safely and get coaching from Austin’s best? Our CrossFit Uncommon trainers will help you master the movement and ramp up your results—whether you’re new or ready to swing heavier!
Why Kettlebell Swings Matter for Austin, TX Fitness
At CrossFit Uncommon, we believe every Austin athlete deserves a strong, resilient body. The kettlebell swing is a proven way to build explosive power, burn calories, and improve your posture—no matter your fitness level. Learn proper technique in our expert-led classes and join a community that supports your journey every step of the way.
Book Your Free Intro at CrossFit Uncommon in Austin
Ready to experience the power of the kettlebell swing and get expert coaching? Book a Free Intro with a CrossFit Uncommon coach in Austin, TX—no workout, just a friendly chat about your goals!