The Why's, How's, and What If's of Kettlebell Swings

The Dr. JJ Thomas Podcast

In this episode of the Dr. JJ Thomas Podcast, I dive into the Kettlebell Swing—one of the best exercises for glute activation and core stability. I’ll break down why this move is a game-changer for sports performance, explain common mistakes to avoid, and provide essential form cues to help you get the most out of each rep. We’ll also explore key variations and regressions to ensure that any skill level, from beginner to advanced, can benefit from this exercise. Whether you struggle with form or are looking to refine your technique, we’ve got you covered.

Why Kettlebell Swings are so effective:
- Trains explosiveness through the hips—key for jumping, running, and injury prevention.
- Recruits the glutes when done correctly.
- Builds core stability by controlling momentum at the top.

Key form cues to remember:
- Hike it like a football.
- No space between your legs.
- Keep your arms straight and your back flat.
- Power through your hips and straighten your knees as you move.

Avoid these common mistakes:
- Too squatty
- Bell too low
- Rounded back
- Pulling with the arms
- Leaning back

And if you're struggling with form, I’ll walk you through modifications like Kettlebell pulls with bands, clean regressions, and box jumps to help build the foundational strength and movement patterns you need. Tune in to discover how to master the Kettlebell Swing and improve your glute movements!

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With over 20 years as a physical therapist, JJ’s passion for movement along with her unique experiences and training have shaped her into the successful clinician and educator she is.

JJ graduated from the University of Delaware in 2000, which is now ranked as the #1 physical therapy school in the nation. She holds multiple certifications in a variety of advanced specialty techniques and methods, all of which complement her role as an expert clinician and educator. JJ has been certified in dry needling since 2009, and began instructing dry needling in 2012. She currently teaches for Evidence in Motion (EIM), and also independently lectures and trains other clinicians throughout the country in the fields of physical therapy, chiropractic, and sports medicine. She uses her expertise to help other professionals advance their skills and outcomes, either through manual interventions or specialized movement analysis.

JJ Thomas also has certifications in Gray Cook’s Selective Functional Movement Assessment (SFMA), ACE Gait Analysis, Functional Range Conditioning (FRC), The Raggi Method of Postural Evaluation (based out of Italy), and many other joint, soft tissue, and neural mobilization techniques. In addition to these accomplishments, JJ is also a trainer for GMB Fitness, where building a solid foundation fosters restoring functional, pain-free movement.

JJ’s expertise in the area of movement analysis and in dry needling has played a large part in success in the field of sports medicine. JJ has had the honor to work with the US Field Hockey Team, and with individual professional athletes from NFL, MLB, NBA, USATF, PGA, US Squash, USPA (polo), and more.

As a recognized expert in dry needling and consultant for organizations such as the Federation of State Boards of Physical Therapy (FSBPT) and the American Physical Therapy Association (APTA), JJ has contributed to national legislative advancements in dry needling. Her work with these organizations includes establishing national education standards for dry needling competence and successfully adding a Trigger Point Dry Needling CPT code for insurance and billing coverage. JJ assisted the APTA in successfully adding a specific CPT code for trigger point dry needling in CPT 2020.

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