Don’t Break These Swing Commandments

The Kettlebell Swing is considered the backbone and fundamental exercise in kettlebell training. Known for torching fat and building powerful hips, it’s a movement you should get to know and practice daily! But all to often we see the Kettlebell Swing disgraced by beginners and experienced practitioners alike.

So we’ve put together a nice little list of laws that should be honored during the Kettlebell Swing. So here are the official Stronghorn Kettlebell Swing Commandments.

#1: Get Your Mind Right

The Kettlebell Swing is as much of a mental challenge as it is a physical one. Before reaching out for the bell, set the intention to get better and stronger with every rep.

 

#2: Set & Ready From The Ground Up

Having a solid foundation with good foot placement and an intimate connection with the ground is essential for every rep. Make good footwear choices with minimal obstruction and maximal connection to the ground.

 

#3: Max Hip Hinge – Minimal Knee Bend

The hip hinge is the main movement pattern for the Kettlebell Swing, so moving from the hips versus the back is essential. Keeping your shins as vertical as possible with minor bending of the knees during the pull will ensure a strong, safe and efficient swing every rep.

 

#4: It’s All In The Hips

The hips are the driving force, so think of them as a launching basket to a catapult. Aim to maximally load the hips during the pull before popping into that next swing.

#5: Flat Back – No Turtle Shells

Your spine should remain neutral throughout the entire evolution of the Kettlebell Swing. This not only allows you to load the hips more efficiently but also keeps you injury free.

 

#6: Between The Knees & High To The Thighs

During the pull, keep the kettlebell close to the crotch with the handles passing above the knees and forearms connecting to the upper-inner thighs.

 

#7: Tame The Arc

The Kettlebell Swing is NOT a shoulder exercise, but you do need to keep them packed in their sockets. Think of them as free-motion hinges, allowing the kettlebell to travel the arc while keeping it in your personal space.

#8: Keep The Head Inline

The head and neck are part of the spine, so they need to stay neutral also. This will minimize your risk of injury while maximizing your efficiency. It helps to keep the eyes on the horizon.

#9: Pull – Pop – Patience

The Kettlebell Swing requires a sense of timing and sequence so don’t rush through any of the main points: Pull the bell through the legs, Pop the hips to launch the kettlebell, Patience while the kettlebell travels it’s arc.

 

#10: Give It Everything You Got

From a death grip to max tension in the hamstrings, every swing should feel like every ounce of your strength and power is being used. No muscles should be sitting on the sidelines – leave nothing on the table and reap all of the benefits.

 

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Coach Joe

Joe holds multiple certifications through nationally accredited sources including, but definitely not limited to; Hardstyle Kettlebell Coach through Dragon Door Publications and Personal Trainer / Sports Performance Enhancement through National Academy of Sports Medicine. Valuing education, he plans on continuing his learning and growth in teaching kettlebells and practical healthy lifestyle changes to promote longevity and vitality to his clients and followers. Voted one of Austin's Best Personal Trainers in the Austin Fit Magazine 2017 Best Of Awards, Joe prides himself on making fitness fun and effective for all clients no matter their fitness level. Even though Joe is one of the top personal trainers in the Austin area, he also works with clients remotely and in group classes. Learn more about him HERE.

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