MASTERING THE KETTLEBELL SWING

              Kettlebell swings have become a mainstream exercise and a go-to exercise for developing power for those who either cannot or will not perform an Olympic power lift. Kettlebell swings are a relatively easy exercise and will benefit any program.

            Flexibility, as it is in every aspect of your training regiment, is the key to a successful kettlebell deadlift or a kettlebell swing.  Anyone wishing to perform the exercise should be able to touch their toes.  Always master the kettlebell deadlift before attempting to move on to the kettlebell swing.

STEP 1:  Starting Position…..Stand with feet slightly wider than shoulder-width apart, hips flexed, back arched, knees slightly bent, kettlebell between the feet but about a foot in front, chest over the kettlebell, wrists curled under, arms straight, and elbows turned out.

STEP 2:  Perform Swing…..From the start position with the kettlebell out in front, think about hiking a football.  A good swing starts with that hiking action and the kettlebell staying high.  The outside of the forearms should make contact with the inside of the thighs, and the kettlebell should almost smack the glutes.   Focus on hip extension.  With long arms and  tight low back, snap the hips forward.  Think of the arms as just connectors to the kettlebell.  The kettlebell should rise no higher than shoulder level and should only get to that lever from aggressive hip action, not from any upper body contribution.

COMMON MISTAKES

1.  SQUATTING THE SWING.  The swing is a hip-dominant movement with lots of hip flexion and very little knee bend.  People who perform this poorly will squat during the exercise.

2.  USING THE ARMS.  The kettlebell swing is not an upper body exercise.  Move the kettlebell with a snap of the hips.

3.  ROUNDING THE BACK.  This is a huge mistake and the most dangerous.

THE BOTTOM LINE…..Performing this exercise can be fun, safe, and challenging if done correctly.  Work on developing great technique, and put less emphasis on the amount of weight you are lifting.  This process will lead to improvements in power and athleticism that you would never think were possible.