Tweak Your Swing, Not Your Back

Guest Blog Post By Marianne Kane

It gives me great pleasure to introduce our first guest blogger as Marianne Kane; the founder of, co-founder of, “kettlebell ninja” and as you’ll notice she modelled some of our fitness equipmentYou can read about Marianne’s fitness journey here.

Check out the brand new article and video below from Marianne exclusively for Metal Rhino:

Tweak Your Swing, Not Your Back!

Marianne Kane

Marianne Kane

The Kettlebell Swing is one of my favourite exercises. I first learned it back in 2009 when I attended my first Kettlebell Fitness Class in Queen’s University PEC. I was hooked! I remember it was winter and it was becoming more and more annoying to travel out in the cold weather to attend classes in the evening. So I hatched a plan to bring this great training tool and these effective workouts to the comfort and heat of my own home.

Eventually this “plan” led on to me creating as a platform to broadcast my home workouts, my fitness journey and anything else I learned along the way… my blog became my baby!

Ever since, I have been on the most amazing journey and have learned a ton from some of the best trainers in the world.

Over the years I have noticed that newbie trainees often experience similar things when they are learning the KB Swing.

One of the most common questions I get asked is “My back hurts when I do the Kettlebell Swing; what am I doing wrong?”

Most people are not accustomed to moving well at their hips, bracing their core or firing their glutes – the Kettlebell Swing might look like an easy exercise, but like most things you need a solid foundation of awareness, control, and coordination before you start to build your strength with exercises that are as demanding as the Swing. While it is a great exercise for beginners, it is always advisable to seek proper coaching to prevent issues arising from poor technique.

In the video below I talk about the three most common problems I see in people’s Swings. Often, when these things are corrected, back pain stops and strength and power soar!

I talk about using the Glute Bridge and Hip Thrust to help build glute strength. Here is a video that explains the difference between the two exercises. After you master these exercises with body weight, then you can progress to weighted variations:

Putting all of these elements together will help you get the most out of the most amazing Kettlebell exercise … before you know it, you’ll be swinging the BEAST (48kg Kettlebell):

If you would like to learn any more about Kettlebell Training or Strength and Conditioning, feel free to contact Marianne for one-to-one coaching at