Four Biggest Mistakes People Make With Kettlebell Swings

 http://seacoastkettlebell.com/three-biggest-mistakes-people-make-with-kettlebell-swings/

By Colin McGarty

Are you a swinger?

No, a kettlebell swinger. Perv…

We have trained hundreds of people on how to perform the kettlebell swing correctly——all body types, ages and ability levels. The kettlebell swing is a BAD ASS exercise if performed correctly. It will build strong glutes, low back, hamstrings and kung-fu grip!

The movement is simple but there are some common errors that we repeatedly see. Avoid injury and get AWESOME by avoiding these three rookie kettlebell swing mistakes:

1. Don’t Squat Your Kettlebell Swings.

Want to make your kettlebell instructor cringe? Squat your swings!

The kettlebell swing is a hip dominant exercise. This means your hips stay above your knees during the movement. In a squat the hips should drop below the knees. When performing kettlebell swings you should bend your knees; however only enough to load your glutes and hamstrings. Think of moving your hips on a horizontal plane—ie push the butt to the wall behind you. Then explode forward like you are performing a broad jump.

When you do it right you will load your glutes, hamstrings and low back in a good way!

If you feel your swings in your quads, that means you are likely squatting your swings.

 2. Avoid Giving Yourself a Tail During Kettlebell Swings

Giving Yourself a Tail During Kettlebell Swings. The kettlebell shouldn’t contact your glutes during the back swing…

Does your kettlebell hit you in the butt on the back of your swing?

Don’t give yourself a tail, unless you are a smurf!

While this won’t likely hurt anything except your bum, it is inefficient movement and an ugly swing. You are skipping the entire back swing portion of the movement.

A good back swing is the key to a powerful kettlebell swing. Skip the back swing, by giving yourself a tail, and you will have a WEAK upswing. The backswing dynamically loads your glutes and hamstrings setting you up for a powerful, explosive up swing.

To fix this push those hands back farther—–wrists close to your pelvis and let the kettlebell swing back!  The kettlebell should NOT hit you in the butt…

3. Never Round Your Spine While Performing Swings.

Rounding Your Spine During Kettlebell Swings–OUCH!

Want to injure your lower back?

Try doing swings with a rounded spine!

Keep your spine neutral during kettlebell swings or you will get injured!Adding load and dynamic movement to spinal flexion is a surefire ticket to the chiropractor’s office or worse…

If you have to, start with a glute bridge or a kettlebell deadlift until you own the hip hinge movement pattern. Once your kettlebell deadlift looks solid and you own the hip hinge retry the kettlebell swing.

 4. Don’t Use Your Shoulders To Move The Weight

Using Your Shoulders During The Kettlebell Swing

This is a mistake a lot of strong people make!

The purpose of the swing is to build your hamstrings, glutes and lower back.  Rather than loading their glutes and hamstrings and performing the swing correctly——they turn the swing into an ugly front deltoid raise with a kettlebell.

If your kettlebell isn’t floating perfectly in line with your arms at the top of the upswing you are doing it incorrectly. If you feel the burn in your shoulders, STOP!

Arnold Getting SWOLE with Front Raises.

Use your legs not your shoulders!!!

Find a qualified kettlebell coach, like the ones a our Dover Gym, Seacoast Kettlebell.