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Kettlebell Swings for Endurance Athletes: Mastering the 9 Essential Steps

Jacob Oak

The Full KB Swing Video is Above :-)

Kettlebell swings are a powerful, full-body exercise that can dramatically improve your strength, power, and athletic performance. But like any complex movement, proper technique is crucial. Here's a comprehensive breakdown of the nine key elements to executing a perfect kettlebell swing.


  1. Back Flat Entire Time The foundation of the kettlebell swing is a stable, neutral spine. Maintain a flat back throughout the movement to protect your body and ensure proper biomechanics.


  2. Weight Even on Feet + Knees Track Toes Feet are shoulder-width apart with even weight distribution. Track knees over toes, creating a stable base that mirrors proper gait analysis principles for runners.

  3. Shoulders Packed/ Lats Engaged Engage your lats and create upper body stability. Packed shoulders prevent unnecessary movement and support efficient strength training for endurance athletes.


  4. Arms Stay Straight

    Keep arms extended, acting as a connection point. This technique ensures the movement originates from your hips and legs, not your arms.


  5. Kettlebell Above the Knees (Down Swing)

    Maintain the kettlebell's path above knee height during the downswing. This protects your back and supports proper movement mechanics critical for injury mitigation.

  6. Knees Do Not Go Forward (Up Swing)

    Keep knees stable. Engage glutes, hamstrings, and quads to drive the movement without forward knee shift.


  7. Body Forms Straight Line at Top

    Create full-body alignment at the swing's peak. This position mimics optimal running form and supports performance enhancement.


  8. Hard-Style Breathing

    Implement diaphragmatic breathing to maximize full-body tension and control.


  9. Visibly Contracted Muscles (Jolt)

    Engage abs, glutes, quads, hamstrings, and lats at the top of the movement. Create a powerful, visible contraction.


!Safety Considerations!

As with any strength training for runners, approach this exercise with professional guidance, precise technique, and gradual progression.


The kettlebell swing is more than an exercise—it's a strategic tool for endurance athletes to build strength, prevent injuries, and improve performance.


I learned all of this while under the apprenticeship of Todd Stebleton CCN, CPT. Very grateful of his expertise on the kettlebell and helping me understand this movement.

Kettlebell stand with kettlebells.
Kettlebell stand with kettlebells

Blog Post written by Jacob Oak | personal trainer, run coach, and gait analyst working with endurance athletes through Oak Endurance.



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