Mastering the Kettlebell Swing

 

Kettlebells are very popular, and when used properly they are a fantastic tool!   However not everyone should attempt all the possible kettlebell exercise until they have a mastery of the basics which provide the necessary foundation for advancement.  For the kettlebell that foundation is all about mastering the Kettlebell Swing.

The swing is a hip hinge movement NOT a squat!    Most people do not know the difference which is the first challenge.  The following shows an unloaded hip hinge using a dowel (you can use a broomstick or anything light) to keep the spine in perfect alignment which is key!

Start by doing hip hinges holding a rod held at hips and head to groove hip hinge pattern – you should feel it in hamstrings (back of your leg) and butt! Also notice how the knees do NOT move forward over the toes showing that all the movement is occurring at the hip joint.  It is critical that you maintain contact between the rod and the back of your head, upper back and lower back throughout the movement - harder than you might think! Do NOT progress until you are doing perfect reps in sets of 20 or more reps and have fully grooved the movement pattern.

                                   

Next drop the rod and pick up the kettlebell holding it to your chest and repeat the hip hinge – if you feel it in your back you are doing something wrong!    See the picture below:

To insure you really feel the proper mechanics put toes/ball of foot up on thin board which forces weight into heels and repeat movement – you should really feel it in your hamstrings and glutes and be hinging NOT squatting!  This should really help to lock in the right technique.    See picture below:

Then progress to kettlebell deadlift – stand over the kettlebell with the bell between your heels – hip hinge (do NOT squat) to grip kettlebell handle with arms straight and shoulder retracted.  Stand-up by squeezing glutes and driving your hips forward but do not hyperextend.   Repeat until they have this movement grooved.    See pictures below:

Once you have mastered the deadlift you are ready to do swings!  Start with kettlebell on the floor in position as if you were going to hike a football.  You should be in a hip hinge position with your back flat, hips back, knees NOT flexed forward, with your hands holding top of kettlebell handle in hook grip, head in neutral position with your lats held tight and shoulders down as pictured below.

“Hike” kettlebell back between your legs bracing your core so that kettlebell is ABOVE the knees! Brace your core as kettlebell hits this bottom position.

Then extend the hips – your arms DO NOT lift kettlebell – they go along for the ride and go up from the hip snap – keep shoulders down and retracted and lats tight – the kettlebell should not rise above your shoulders.

Let kettlebell fall back and as it reaches the hips - hinge the hips back again.

At end of swing replace bell in front of body in hike position THEN relax your body and release bell.  It is VERY important to keep the hinge position and brace until bell is back in starting position.   To see a great video on this progression click here:  https://www.youtube.com/watch?v=GYHbu2LRqD0 This video made by Mike Boyle is one of the best there is to teach a kettlebell swing progression.

Once you have mastered the swing movement begin to link your breathing with the movement:  Inhale as you swing down and exhale sharply at top of swing.  Remember to brace your core as you hit the bottom of the swing.  Recommended starting weights are about 36lbs for men and 25 pounds for woman or if you have access to kettlebells marked in kilograms use 12 for woman and 16 for men.   Then slowly progress.

Once you have the movement do big sets of 20 – 40 reps and build to the point where you can complete 200 – 300 repetition in a workout 2 – 3 days per week.  When you get here you and everyone around you will start to notice a difference!