To set the record straight, KB swings are intended to be a lower-body HINGE movement, not a shoulder exercise or a squat movement. Squatting your swings not only makes this exercise much less effective but also places a ton of shearing forces on the lumbar spine. What seems like such a simple exercise, can actually be quite complex to teach since there are a handful of nuances that can make or break the safety and effectiveness of the movement.

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Knowing the top priorities when teaching any exercise should be step 1, so you know what to teach first, and when/how to regress if things go wrong (see video “Exercise Priority” on Coach PJ Nestler Youtube). Stop squatting or front raising your KB Swings, and follow these guidelines to perform this movement correctly.