The swing is a hip dominant movement, the power comes from your hips and your glutes. I tell my clients to think of it as a ‘back and forward’ movement. Let’s compare it to the squat: the squat is a knee dominant hinge, an ‘up and down’ movement.
Pick up the bell with both hands and perform the bracing sequence: tighten abs, glutes, pack the shoulders down and screw your feet into the ground. Get the bell moving by pulling your hips back and thrusting forward, squeeze the glutes and tense your core. This first swing is called a MINISWING. After the first couple of swings, the bell should get higher. Aim to reach shoulder height.
The swing is an explosive exercise. It should never be done slowly. Use your breath to generate more force -exhale sharply as you swing outwards from the body.
1) Bending the knees too much, resembling a squat.
2) Moving the body away from the kettlebell. A swing is an action/reaction movement: wait until the bell touches your thighs before pulling the hips back. You shouldn’t have to think about it too much – The bell will pull the body back naturally.
3) Coming too far under- even those people with shorter arms should still be able to keep the head and chest up. The bell should be grazing your inner thighs. NOT coming halfway down your legs.
4) Leaning back. Yes your hips are in full extension but no your spine should not be hyperextending (bending backwards). Keep the abs tight as you possibly can and focus on keeping the spine straight and tall.
I generally find that clients who come to me as complete beginners, having done little or no training, need a good few weeks (at least) of glute and core stability work and hip mobility work, before they can safely swing a bell.
Film your swing with a profile view and see where you need to improve!