Fix Your Kettlebell Swing

 

STOP DOING KETTLEBELL SWINGS … WRONG.

Kettlebell swings are among the most destroyed, misunderstood and yet, most popular, exercises there is.

Part of the reason why the kettlebell swing is so butchered by so many people, though, is because of people like me – the fitness professional, personal trainer, strength coach, etc.

There are way too many people teaching the kettlebell swing, that have no business doing so.

Everyone wants to incorporate kettlebell swings, and kettlebell training in general, into their workouts.  The problem arises when people don’t take the time to learn the right way to perform it … from someone who know the right way to do it.

You owe it to yourself to take the time to learn the movement.  Don’t be that person in the gym who’s squatting and swinging the kettlebell with your arms through their legs and then over your head as you stand up straight.”

The reason so many people are doing kettlebell swings wrong (among many other exercises), and f#*%ing up their lower backs, is because they’re not being taught and/or learning the most basic movement that constitutes a kettlebell swing – the hip hinge.

Our hips are the most powerful joint in our bodies … or at least they should be.

If you don’t know what a hip hinge is, it’s time to stop what you’re doing and learn what it is and how to perform it.  It’s not that hard to do …

Before I go into what a kettlebell swing is, and what it should look like, let’s first establish what a kettlebell swing is NOT:

• A kettlebell swing is NOT a new version of the squat where we swing a weight up and down with our arms
• A kettlebell swing is NOT a shoulder or an arm exercise
• A kettlebell swing is NOT an overhead exercise (contrary to what “CrossFitters” may think, try doing this same move with one hand and you’ll understand why – there’s a name for an overhead movement with a kettlebell … it’s called the kettlebell snatch)

So What IS a Kettlebell Swing?

The kettlebell swing is mainly a lower body conditioning exercise, though it does recruit the core, lats and forearms when performed properly … and it can also be used to strengthen the posterior chain.

In its most basic form, a kettlebell swing is a hip hinge with a ferocious and violent thrust of the hips to generate enough power to pull the kettlebell through and “push” it out in front of your body … that’s it.

Learning Cues:

Starting with the kettlebell an arms length out in front of you, push your hips backward while reaching forward to grab the kettlebell, and then …

• “Hike” the kettlebell high between your thighs
• Maintain a “big chest” throughout the movement, even at the bottom
• Shins remain upright, knees only bend to allow hips to go backward
• Use hips, NOT arms, to drive kettlebell up and out in front
• At top of swing your abs, quads and glutes should be firing & contracted (similar to a plank)

As the kettlebell reaches its apex, it will be weightless for just a split second.  Then, use your core and lats to pull it high through your thighs again to load up the hips … and repeat!

When Should You Do Kettlebell Swings?

Aside from the mass mis-education and butchering of the kettlebell swing, this is probably the most frustrating part.  Knowing when to plug kettlebell swings into your workouts comes down to one question:

What are you looking to accomplish with your workout?

Typically, kettlebell swings should be performed AFTER all of your major lifts & strength work.  The exception to this rule is if the entire workout is based around conditioning, in which case there’s more freedom on where they can be placed.

In rare occasions, using low-rep heavy kettlebell swings to prep the central nervous system prior to deadlifts for those who need a substitute for plyometric exercises such as box jumps or broad jumps is a great alternative.

- See more at: http://www.austereathlete.com/fix-your-kettlebell-swing/#sthash.RuiGYu03.dpuf