When programmed properly and executed with proper form the Kettle bell Swing can be one of your best bang for your buck exercises especially in this day & age where people are not going to commercial gyms and have limited equipment at home for working out. The purpose of this article is to go over steps to help you perform the kettle bell swing with proper form so you don’t hurt yourself.
Now, lets dive into 6 steps to help you execute a great kettle bell swing. Performing the hip hinge is the foundation for executing a kettle bell swing.
Use a dowel rod or broomstick to help you understand the concept of a neutral spine The dowel rod must be in contact with your head, in between the shoulder blades, and lower back Hinge at the hips while maintaining a neutral spine Brace the core throughout the entire movement Stand up all the way and cramp up your butt cheeks Grasp KB handle with both hands & tilt the KB towards you so it becomes an extension of your arm Pack the shoulders down and back (think shoulders away from the ears) Maintain shoulders above the hips and hips above the knees Hike the KB toward your hips Aim for getting your forearms right up against the top your groin Inhale through nostrils as the kettle bell comes in & exhale through pursed lips as the kettle bell returns to the floor
Using the power generated from the hips, you will bring the arms up in front of you Stand up all the way by locking out your knees and squeezing your butt. Using the towel will allow you to understand the importance of using your hips to bring the kettle bell up and not your arms.
If executed properly, the towel & kettle bell should be almost parallel to the floor With the “Dead stop” swing, you will do one rep and reset to starting position every time.
Use your hips to bring up the kettle bell & stand up all the way up by locking out your knees & squeezing your glutes. Receive the kettle bell and set it down properly as you return to starting position.
Also, make sure that you have mastered the hip hinge as this is a critical component of the swing to ensure minimal risk of injury. No matter whether you are just negotiating daily life or training for a sporting event the hip hinge movement is very important.
The hip hinge exercise should be the cornerstone of all good training programs due to the huge amount of muscle activation and full body benefits they produce. The hip hinge is a fundamental movement pattern that is used for all dead lift based exercises.
Whenever you pick up a heavy object off of the floor you should be using the dead lift movement pattern. The weight of the hips going backwards is counterbalanced with the upper body leaning forwards.
It is important that if you feel your hamstrings at full stretch that you stop because otherwise your lower back will round and threaten the integrity of your lumbar spine. Chest up Weight back on the heels to load the hamstrings Push the hips backwards Core tight to maintain a neutral spine Drive the hips forwards and stand tall Squeeze glutes at the top Don’t overextend or lean backwards
Below I’ve listed a collection of kettle bell hip hinge exercises for you to practice starting with the easiest and progressing to the most challenging. The kettle bell good morning is an excellent beginner standing hip hinge exercise.
Personal trainers teaching this exercise to their clients can place a broomstick vertically down the spine to monitor correct alignment during the forward bend. The kettle bell can be held against the chest with both hands before advancing to the behind the head movement as shown in the image above.
The kettle bell single arm dead lift exercise is a fundamental movement that everyone should master. Nothing is more natural than picking up a weight from the floor, learning to use your legs and hips and NOT your lower back is the goal.
When lifting a weight from the floor it is your hip and leg extension that should do all the work with your lower back staying flat. Bracing your core muscles while lifting is what stabilizes the spine and reinforces the flat back position.
Workout : As the dead lift is our strongest movement pattern you should be able to lift some heavy kettle bells with this exercise. Your back should remain flat and your core muscles braced to support your spine.
Adding the rowing part of the movement challenges your core control as your upper body is pulled downwards and the lower back tries to round. Resist the downward pull on your upper body by bracing your core muscles tight.
Row the kettle bell to the hip being careful not to allow the shoulders to hunch up towards the ears. As with all these hip hinge exercises the buttocks and legs are what do all the heavy lifting with the core muscles being used to stabilize the back and spine.
The kettle bell swing is the ultimate full body dynamic hip hinge exercise. You will strengthen your legs, buttocks, hips, core, back, and arms as well as pushing your cardiovascular system with the kettle bell swing.
The core muscles are braced tightly to stabilize the spine and body weight is kept on the heels and mid-foot. Pull the kettle bell back towards the body by keeping the arm horizontal and the wrist tight.
Care should be taken so that the kettle bell does not flop over and hit you in the face when you first start practicing this exercise. The kettle bell high pull is a fast and dynamic exercise so it raises the heart rate very quickly.
At the top of the movement punch your hand through the handle to prevent it from banging your wrist. To return the ketlebell to the bottom position throw the kettle bell out over the back of the hand and absorb the weight with your hips on the way down.
Using a single leg hip hinge movement enables you to sort out any imbalances that you may have between right and left sides of the body. The single leg dead lift exercise conditions the cross body sling system that connect the hip to the opposite shoulder.
Those who play lots of sports or require powerful rotational strength will heavily benefit from practicing this exercise. Workout : Begin by practicing the movement without a kettle bell and reaching forwards with both hands to touch a wall.
Once you have perfected these prerequisite exercises then the single leg kettle bell clean should naturally fall into place. Keep your chest up and core braced throughout the movement as you drive your hips forwards to pop up the kettle bell.
Again this single leg exercise is excellent for sports and for balancing out the left and right sides of the body. The hip hinge is the movement used when performing all dead lift based exercises.
You can perform a hip hinge workout by using any of the above exercises starting at the beginning with the easiest and progressing to the more advanced. Keeping your back flat and core braced push your hips backwards loading your hamstrings and heels.
The weight of the hips going backwards is counterbalanced with the upper body leaning forwards. Position your feet a little wider than shoulder width, push your hips backwards and allow your hands to drop towards the floor.
Grab the kettle bell and stand by driving your hips forwards and squeezing your buttocks. In today’s world we spend the majority of our days doing things in front of us with terrible posture.
Cubicles) for hours at a time not moving and making the front of our body even tighter. If You’re Not Doing The Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life!
This overuse of the muscles on the front side of our bodies is called “anterior dominance” and it is plaguing our society. Anterior dominance results in imbalances in our muscles causing us to move and perform at sub-optimal levels.
And because of our terrible posture — because our anterior muscles are shortened and tight pulling us forward — we give the illusion of being weak and unconfident as opposed to standing erect with our chins up. It’s no wonder that we’re generally unhealthy compared to previous generations that didn’t live a convenience lifestyle in this information age.
And there is one exercise — that if you incorporate it into your daily routine — can easily combat the ill effects of anterior dominance and the Western Lifestyle. FrequencyExercise TypeIntensityRepetitionsRest up to 7x per week strength training high intensity varies by workout varies by workout Once labelled “hard core”, kettle bells are now popping up in every gym, garage and backyard because of their portability and reputation for fast results.
Go into any gym and you’ll see inexperienced exercisers turning a swing into a front squat and shoulder raise exercise further tightening our hips, quads, chest and shoulders and just adding to the anterior dominance issue that I told you about above. A hip hinge — like a dead lift movement — forces you to use those posterior chain muscles to move the kettle bell.
It will allow you to loosen your tight hips and strengthen your butt so that you’ll develop the rear end of an athlete. It will bulletproof your low back by creating an armored brace around your midsection, and it will get rid of that paunchy gut.
“If You’re Not Doing The Hard style Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life!” As opposed to starting your set of swings from the standing position like how you see most amateurs do it, the hike pass allows you to overstretch your lats — a powerful muscle in your upper body with a direct relationship with your glutes — and get more “juice” out of your swing.
Push your hips back keeping your butt high and bend your knees slightly. Always making sure your shoulders stay above the level of your hips, “hike pass” the kettle bell through your knees by contracting your lats.
When you push your hips back keeping your butt high and your shins vertical, you are hinging. This is good because most people today are hip flexor and quad dominant (your anterior muscles), so learning how to load and use your posterior chain creates a natural balance between front and back that will help in preventing knee and hip issues.
Imagine that you are growing roots through your feet and grab the ground with your entire foot. Getting proper instruction from an expert so that you can MASTER THE KETTLEBELL SWING is the best thing that you can do for your training regardless of your goal.
If you want to build strength, kettle bell swings will forge a grip of steel and will add pounds to your dead lift & squat. If you want to boost your athleticism, kettle bell swings will make you more powerful and add height to your jump and shave seconds off your sprints.
If you want to pack on muscle, swinging a heavy kettle bell will build an intimidating upper back & set of shoulders. And if you want to shed body fat, swings will incinerate blubber like butter melting in an iron pan.
Two weeks ago Steve Belonged started a thread on the Strongest forum asking the readers to pick their favorite barbell, body weight, and kettle bell exercises. Given your goals, training and injury history, equipment availability, etc., my list may not exactly suit your needs, but hopefully it will make you think and write your own.
Rather than pick an arbitrary number of exercises from each modality, I will select the “best” in each of the following categories: hip hinge, squat, press, and upper body pull. (No, there will be no division into “vertical” and “horizontal” pushes and pulls; life is too short for that.)
If 70% of his fighters do not get it, Steve Bacardi discards the exercise, no matter how effective it is. A knee injury prevented this former Mr. Universe from squatting, so he poured his heart into the good morning.
Kettle bell snatches, while documented to have a high carryover to a lot of unrelated events like the power lifts and middle-distance running, will not win this fight because they demand rare, in this day and age, shoulder mobility and stability, and because they require considerable skill. There is plenty of scientific and empirical evidence that the swing has an extraordinary list of “what the hell?” effects.
It transfers to max dead lifts (even at the world-class level), jumps, and so on and so forth. “The kettle bell swing is the true power to the people,” assures RIF.
As much as I am partial to the dead lift, the swing wins the hip hinge class. Pavel and Peter Legatos teaching kettle bell swings to the Hungarian federal counter-terrorist team.
One of the most important things I learned on my way to a Master’s degree in philosophy was the “type/token” distinction.... A few years ago, a strange idea emerged from the clinical world: the insect head.
By Pavel Tsatsouline, ChairmanSpeaks 1,000-pound dead lifter Andy Bolton:“The swing is a great developer of ...