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Proper Technique For Kettlebell Swing

Kettle bell Swings were once exclusively performed by athletes in the Soviet Union. Now you'd be hard-pressed to walk through a gym and not see at least one person doing this incredibly versatile exercise.

author
Ellen Grant
• Tuesday, 29 December, 2020
• 7 min read
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You need to master several KettlebellSwing form tips to get the most out of this fantastic exercise. Step 1: Stand with your feet shoulder-width apart with a kettle bell about a foot in front of you on the ground.

Step 2: Pull your shoulders down and back and brace your core before starting the exercise. Step 3: Lift the kettle bell off the ground and allow it to swing between your legs.

Step 4: Forcefully drive your hips forward to propel the kettle bell into the air. As the kettle bell lowers, move immediately and fluidly into the next rep.

Step 6: On your final rep, allow it to swing back through your legs, and then place it a foot in front of you on the ground. A loose core makes for a sloppy KettlebellSwing and puts stress on your spine.

Imagine that your upper body is in a plank position with your torso hinging on your hips. This keeps your spine in the proper position and makes your glutes, not your lower back, do the majority of work.

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We advise athletes to avoid this variation, as it places extra stress on the shoulders and spine. The rhythmic nature of the KettlebellSwing makes it a wonderful move for improving your breathing technique.

Take a deep diaphragmatic breath (through your stomach) as the kettle bell lowers, and exhale fully during the swing. They explosively extend the hips and drive them forward, creating the power needed to swing the kettle bell.

Your quads extend your knees to provide an extra power boost. Your core and back muscles engage to keep your torso stable and your spine in a neutral position.

These muscles also help decelerate the kettle bell during the downswing, while maintaining control of your body. The hip hinge is a fundamental movement pattern that all athletes should perfect.

It's important for athletic skills like jumping, and for exercises like the Dead lift and Squat. This allows your strong and powerful glutes to maximally contribute to the movement, while keeping your lower back safe.

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The moves require lots of practice and great coaching—heck, these lifts are sports on their own. You don't get a full triple extension—of the hips, knees and ankles—and you can't use as heavy of a weight.

In a study led by renowned spinal researcher Dr. Stuart McGill, it was found that the KettlebellSwing puts forces on the spine in the opposite direction from Dead lifts and other similar exercises. We're not saying the Dead lift is a bad exercise—it's one of our favorite lifts—but if you're dealing with back pain, the KettlebellSwing might be a smarter option.

Since the KettlebellSwing is a full-body movement, it's a great option for conditioning and training muscular endurance. According to an ACE Fitness study, a Kettle bell Snatch workout, which is similar to the Swing, burns approximately 20 calories per minute.

However, the focus of the exercise is on the hip hinge, which is driven by the glutes and hamstrings. You will use lighter weight than the traditional Swing, but the single-arm variation is more challenging for your core.

The amount of weight an experienced lifter can use is significantly different from what a beginner can handle—as with any exercise. We always advise starting on the lighter side so you can focus on mastering technique and not on the difficulty of moving the weight.

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Once you perfect your form, gradually increase the weight so your muscles feel challenged in your set. This ballistic movement helps to strengthen your core and hips while encouraging full body utilization and coordination.

Perfecting your timing and technique allows for safe, high repetition sets that will improve work capacity, functional explosiveness, and muscular endurance. While it is also highly beneficial (and recommended) that you are taught by a kettle bell professional, there are some key points to this deceptively technical exercise that will help you perform it with proper form.

Remembering these five key points will keep your form intact while helping you continually progress to heavier kettle bell weights. If you aren’t feeling a stretch in your hamstrings as you perform each repetition, you are probably bending at the knees and squatting rather than hinging at the hips and activating your posterior chain.

The primary benefit of the KettlebellSwing is the ability to use a ballistic, explosive movement with your hips to build core strength and conditioning. Your arms should be locked out, hips behind your center line, knees slightly bent, and your spine should be neutral.

Some organizations have some very steadfast rules about how high the kettle bell should end up at the apex of the Swing exercise (primarily they say it should be at a completely parallel position to the ground), we only have guidelines instead. Ideally the kettle bell and your arms end up parallel to the ground, but the height is really determined by how explosive you are with your hip snap.

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Remember, trying to muscle through the movement by engaging your deltoid and upper body (essentially performing a front raise) is not the point of the exercise, explosive hip/core action is. If you must, watch some videos online and practice at home incorporating these key points to good form.

Form is extremely important not only for reaping every benefit this movement has to offer, but also for preventing injuries. Place a kettle bell on the ground between your feet Hinge at hips, with your belly engaged, back flat and hips pressing back, and place overhand grip on the kettle bell Press down through your feet and extend through your hips to lift kettle bell off the ground and forward With straight arms, swing kettle bell to shoulder height (we’ll discuss the American vs. Russian version of this shortly), keeping shoulders relaxed and scapula engaged Your glutes will engage as you thrust forward, generating the power of this swing from your hips, not your arms or shoulders With control, return the KB to starting position

As mentioned earlier, the kettlebellswing is not worth the effort if you aren’t performing it correctly. If you don’t swing with great form, you put yourself at risk to injure your knees, lower back, shoulders and neck.

In particular, it’s extremely important to pay attention to your hip form during swings. But, without a holistically strong and engaged core — abs, hips and low back — you can press too far forward in the hips, crunching through your low back to cause pain and damage.

Pulling your shoulder blades down and toward each other to engage them, is also critical as much in a kettlebellswing as in any other power move. When you don’t draw your scapula together, you may shrug your shoulders, cramping your neck.

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Or, you can end up swinging the KB too high, creating an impingement in your shoulders. In a Russian KB Swing, your movement ends when the kettle bell gets to shoulder level at the highest.

In the American version of the movement, you take the KB into a, which requires more shoulder mobility than the Russian Swing. This also means you need to use a lighter kettle bell to prevent the aforementioned shoulder injuries, which also lessens the overall

However, the list of potential issues the American version offers, including the previously mentioned shoulder damage and lightened workload, means sticking with the Russian is a good idea, at least until you’re secure in your shoulders’ range of motion and your ability to perform the swing properly. Of course, because I’ve got KB Swings pretty down pat (and because I know how much value they add), I’m not shy to include them in almost any workout, including one of my favorite, full-body combos that I crushed with Michael Vazquez and Jay Martial.

Get into push-up position with belly on ground and a kettle bell laying down under your right hand Press through your palms to explode the top of push-up, while moving your body to the right so you land with the kettle bell under your left hand Take a push-up with kettle bell under your left hand; at the top of the push-up, superman your right arm forward then return to bottom of push-up Press through your palms to explode the top of push-up, while moving your body to the left so you land with the kettle bell under your right hand Take a push-up with kettle bell under your right hand; at the top of the push-up, superman your left arm forward then return to bottom of push-up Repeat 6 reps on each side Using the Lutterell Swing technique listed above, perform Swing After returning bell to lowered position, use the same hip thrust to Clean the kettle bell to chest position Once you’ve stuck the Clean, Squat the kettle bell Return to Kettle bell Swing start position; repeat 12 times

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If for any reason you’re not 100% satisfied at any time within the first 14 days of your purchase contact and we will work to resolve your issue to your satisfaction. We commit to providing the best quality training available while delivering and organizing it for you all in one place.

Understand & learn why you should be incorporating kettle bell training into your workout routine. Gain detailed insight into what exactly is included in the Primal Kettle bell Course & what tools you will need to complete the course.

Also, learn the proper grips and ready positions that should be performed when using a kettle bell. I will give you examples on how to properly maintain your structure, brace your core, and prepare you for your kettle bell workout.

Upload videos of yourself performing the exercises from this section if you purchase the premium option. Kettle bell complexes are 2 or more exercises strung together to form a circuit or workout.

A kettle bell flow is 2 or more exercises, string together & performed one rep of each movement back to back in a fluid sequence (differs from complexes because complex exercises are broken up individually & performed for more than one rep at a time & not as fluid in transitions between exercises). We’ll train to adapt our bodies/muscle tissue to be able to move better, faster, & be stronger.

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Learning proper decompression & cool down techniques will improve your training & overall well-being. One of Eric’s most frequently asked questions is what his favorite kettle bell exercises are for each specific muscle group.

You will have the opportunity to complete a short written assessment to test your knowledge and what you’ve from the Primal Kettle bell Course. For men, a good starting weight usually ranges between 16Kg-24Kg and can be higher depending on fitness level.

Upload over 25+ videos of yourself performing the fundamental functional movement patterns. Also, receive 1-ON-1 coaching & critiques from Eric on each of the 25+ videos you upload to your account.

Related Videos

Sources
1 www.stack.com - https://www.stack.com/a/proper-kettlebell-swing-form-a-step-by-step-guide
2 www.onnit.com - https://www.onnit.com/academy/5-key-points-to-performing-the-kettlebell-swing-with-proper-form/
3 www.ericleija.com - https://www.ericleija.com/how-to-the-proper-kettlebell-swing/