To squat or not - using a hip dominant action for kettlebell swings

Emily Friedel

There are basically two ways you can swing while maintaining a neutral spine position (which is of course vital for safety): using a knee dominant (squatting type) action or a hip dominant (Romanian deadlift type) action.

The hip dominant swing is preferable if you are aiming to target the posterior chain. It is also a far more efficient swing.  Efficiency of movement will translate directly to the load that is able to be moved in terms of a single repetition or over the course of a set or training session.  Take Olympic lifting, any power leaks (for example any deviation of the bar path from vertical) in a lift will result in reduced efficiency of the movement, which results in a reduced capacity to move a heavy weight.  At the other end of the spectrum, an inefficient running gait in a distance runner will result in premature fatigue and reduced pace.  So whatever your goals, efficiency is paramount.




  • Circuit Training
  • Fat Loss
  • Fitness
  • Strength Training
  • Weight Loss and Toning

About me

Hello there! I'm a Personal Trainer at Genesis Fitness in Dandenong.

I am passionate about Health and Fitness.

I have enjoyed my one on one sessions with my own personal trainer so much that I challenged myself to be a personal trainer.

I had fun and a good experience studying the Certificate IV in Fitness at Genesis Fitness through the Australian Institute of Personal Trainers (AIPT) that I applied for the Personal Trainer position when I was qualified.

Contact me to talk health and fitness via social media/email/mobile or arrange a consultation at Genesis Fitness Dandenong.

Thanks for viewing my page.