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.
Trackback from your site.