Kettlebell Swing (Deadstop)

Setup

Standard swing setup. Plan to fully set the bell down and reset your stance/grip between each single rep.

Execution

1. 1Hike the bell back and drive an explosive single swing
2. 2Let the bell descend fully back to the floor after the float
3. 3Come to a dead stop, resetting the hinge position
4. 4Reset grip and brace before initiating the next rep
5. 5Repeat with a fresh, powerful hip snap each time

Key cues

• Full stop and reset every rep
• Fresh hip snap, no relying on momentum
• Reset your breath and brace at the bottom
• Same hike-and-launch mechanics as continuous swings
• Treat every rep like the first rep of a set

Common faults

• Not fully de-loading the bell between reps
• Losing hinge position while resetting
• Rushing the reset and compromising the brace
• Reverting to momentum-driven swinging instead of resetting force production
• Rounding the back during the reset

Tweaks

• Use for teaching beginners the swing pattern safely
• Combine with continuous swings in the same set (5 deadstop + 5 continuous)
• Heavier loading than continuous swings since fatigue accumulates less

Muscles

Notes

A core teaching progression in StrongFirst's swing curriculum — used to isolate and perfect the hip-snap before linking continuous reps.

Sources

• StrongFirst - Kettlebell Swing Tutorial (Dead Stop Swing Drill)
• StrongFirst - Master the Hardstyle Kettlebell Swing

Attribution: StrongFirst / Pavel Tsatsouline