Kettlebell Swing (90/90 Progression)

Setup

Feet together, toes against the kettlebell, then rotate each foot 90 degrees and 90 degrees again to find swing stance width.

Execution

1. 1Step 1 — Hip hinge drill: push hips back with hands in a karate-chop position on the hip crease
2. 2Step 2 — Kettlebell taps: hinge down and tap the bell between the feet without gripping
3. 3Step 3 — Kettlebell deadlift: hinge, grip, and stand to lockout
4. 4Step 4 — Hike backs: hinge, grip, and hike the bell between the legs for a pendulum without swinging up
5. 5Step 5 — Single-rep swings: link the hike into one explosive swing, then reset

Key cues

• Master each step before adding the next
• 90-degree foot turns establish consistent stance width
• Hike is a pass, not a lift
• Hips are the engine at every step
• Progress only when the pattern is clean

Common faults

• Skipping steps and jumping straight to continuous swings
• Turning any step into a squat pattern
• Losing the neutral spine at any stage
• Rushing the hike-back step without control
• Using too heavy a kettlebell during the learning phase

Tweaks

• Use PVC pipe drill along the back to check spinal position
• Add a wall-hinge drill for depth calibration
• Progress to double-kettlebell versions once single-bell mechanics are solid

Muscles

Notes

The classic 90/90 foot-turn setup is the standard StrongFirst method for finding correct swing stance width for new lifters.

Sources

• StrongFirst - 5 Beginner Progression Exercises for the Kettlebell Swing
• StrongFirst - Kettlebell Swing Tutorial (90-degree stance setup drill)

Attribution: StrongFirst