Monday, August 25, 2008

Improving Your Kettlebell Swing


If you know me, then you know how I LOVE swings! The basis for all other kettlebell exercise, once you have the swing down things really begin to progress for you. The swing is such a powerful movement that in my opinion, if all you did was kettlebell swings you would be more fit than 99% of the world's population

*The hips go BACK not down! I can't tell you how many people have come to me saying swings hurt their back. Inevitably the reason is they are squatting down instead of pushing the hips back.

* Try this - Place your hands on your hips with the forefinger of each hand in the hip crease and use the hands to tilt the pelvis. Let the knees unlock, but don't bend them, just unlock them.

* Keep pushing the hips back. At the same time keep the chest lifted and shoulder blades pinched, chin up.

* Pop the hips forward and straighten the knees. The hamstrings, glutes, quads and abs should all be tight at the moment of full expansion. The pelvis should be forward.

* Don't use your arms! Your arms are simply the groove for the kettlebell to travel. You aren't using them to lift the bell.

* If you are doing swings with 1 kb (2 handed or 1 handed) the forearm(s) should be touching the inside of the upper thigh through the bottom portion of the movement. If the forearm(s) go between the knees you are squatting or you are a chimp!

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