Especially when you're just getting started with kettlebell training, the Swing is an essential exercise to master. Learning and perfecting your form on this exercise is a pre-requisite for learning other more advanced drills like the Clean and the Snatch. So here are three tips to help shorten the learning curve:
1. Hike pass the kettlebell back during the decent phase
Think about getting the bottom of the kettlebell to face an imaginary wall behind you. This gives you the leverage you need to 'pull' on the 'bell as it swings up in front of you.
2. Lock in the upper body during the Swing
Make sure to engage your lats and all other musculature around the shoulder joint. Don't do your Swings with a loose upper body. You should feel like you're trying to tear the handle of the kettlebell apart while at the same time keeping the triceps flexed.
3. Perfect the hip crease
It's very important that you crease at the hip when you're doing your Swings. All the movement in the exercise should come at the hip, never in the lower back or any other part of the spine.
A good way to learn this is by starting with a Sumo Deadlift with a single kettlebell. As you decend into the Deadlift, think about tapping a wall behind you with your butt. Your hamstrings and entire posterior chain (back of the body) should feel like they are loading up.
Hike passing the kettlebell back during the decent phase of the Swing, locking in the upper body, and perfecting the hip crease are three elements essential to perfect Kettlebell Swing form. Keep honing that technique!