How to Do a Kettlebell Swing Your arms should simply guide the kettlebell as it floats up during the first half of the swing. Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. Don’t think of it as a swing. It very well describes the proper form for hardstyle swings. Step 4: Forcefully drive your hips forward to propel the kettlebell into the air. 5. If you explosively and powerfully stand up, and really exaggerate that glute squeeze, your torso will naturally pop up and the bell will translate forward. Kettlebell Swings have been shown to reverse lower-back problems. LIFTS Your hands do not pull the weight up to chest height; they guide the direction of the kettlebell as your hips propel it. Thank you! Step 5: Allow the kettlebell to swing down and back through your legs. This video will walk you through a simple sequence to learn the kettlebell swing. Kettlebell Swings can be a bit tricky if you don't have much experience or don't have a coach or experienced training partner to teach and examine good form. You don't get a full triple extension—of the hips, knees and ankles—and you can't use as heavy of a weight. Hold a kettlebell in front of your body with both hands, arms straight. That’s the one that produces the best possible results with the lowest risk of injury. To start with we’re going to dive into the classic RKC kettlebell swing form. Without proper form, a kettlebell swing workout may cause more harm than good. You can use Kettlebell Swings to train toward a number of different goals. Eb says: The American kettlebell swing has you swinging to a wildly high target (overhead) and that’s problem one. The midline must remain stable throughout the movement. Think deadlift. With its handle, though, a kettlebell is more like holding the bat by the end, which delivers a very different swing. According to an ACE Fitness study, a Kettlebell Snatch workout, which is similar to the Swing, burns approximately 20 calories per minute. Learn the proper way to perform the kettlebell swing and simultaneously improve your strength, explosive power, coordination and general conditioning. The toes should be turned out slightly and the knees should be pointing in the same direction. You end up trying to finish the swing with your shoulders, placing your rotator cuff tendons in a compromised position. And yet the beauty of the bell is that you can also move with it. Your quads extend your knees to provide an extra power boost. Eb says: Your upper body isn’t the driver of the kettlebell swing; it’s only a lever. Discover the muscles worked and mistakes to avoid. We advise athletes to avoid this variation, as it places extra stress on the shoulders and spine. Our product picks are editor-tested, expert-approved. Is it an exact replica? You have the power to swing, push, and pull the kettlebell. Keep the core engaged. The kettlebell is a full-body exercise. Here are a few sample workouts based on your experience and goals. Correct Form for Kettlebell Swings. Eb says: Don’t think of bending at the waist to create the swing. See full instructions on how to do a russian kb swing correctly. The swing will change your body in a number of ways. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Since the Kettlebell Swing is a full-body movement, it's a great option for conditioning and training muscular endurance. You need to master several Kettlebell Swing form tips to get the most out of this fantastic exercise. But the truth is you won’t just find one answer because there are multiple ways to do the swing, and to do it correctly. Kettlebell Swings have been shown to reverse lower-back problems. Your palms should be facing your body, and your torso should be nearly parallel to the ground. The effect of these swings is primarily in your hips, glutes and hamstrings. Since the Kettlebell Swing is a full-body movement, it's a great option for conditioning and training muscular endurance. They explosively extend the hips and drive them forward, creating the power needed to swing the kettlebell. Check. In a. led by renowned spinal researcher Dr. Stuart McGill, it was found that the Kettlebell Swing puts forces on the spine in the opposite direction from Deadlifts and other similar exercises. Anna C Level 9 Valued Member. Basic kettlebell swing form question. Here's how to do the move right. The kettlebell should travel no higher than your shoulders. This allows your strong and powerful glutes to maximally contribute to the movement, while keeping your lower back safe. Finally, remember there is no pulling in kettlebell swings. The kettlebell should travel no higher than your shoulders. Eb says: The kettlebell swing is all about aggressive explosion and countermovement but, much like a jump, the actual motion creating the explosive action is much smaller than you may think. Eb says: This is a bodybuilding motion and comes from a tendency to not bend your knees, or at least to not bend them enough. Eb says: This goes back to tight core. | Allow kettlebell to swing back down. View fullsize. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. As a bonus, mastering the Kettlebell Swing means you have the fundamental form needed to perform other kettlebell exercises, such as the Kettlebell Clean and Kettlebell Snatch. Kettlebell Swing Alternatives and Variations, Proper Breathing Technique for Kettlebell Swings, 4 Ways to Make Kettlebell Swings More Difficult, Kettlebell Workouts to Burn Fat and Improve Endurance, Get Faster for Any Sport With This 12-Week Speed Workout. Swing kettlebell back down between legs. Forcefully drive your hips forward to propel the kettlebell into the air. https://kettlebellsworkouts.com/teaching-points-for-the-kettlebell-swing Learn so much more about the kettlebell swing, kettlebell training fundamentals, or beginners’ online kettlebell course.Know that there are many ways to swing a kettlebell correctly, but a shoulder raise is not one of them. Form check: kettlebell swings. The rhythmic nature of the Kettlebell Swing makes it a wonderful move for improving your breathing technique. Too many people swing away without thinking about form. Bend at the waist and grasp the kettlebell handle with both hands. Hinge from the hips with slight knee flexion and swing the bell through the legs maintaining neutral spine, do not round the lower back. The last thing that anyone wants to happen is to injure themselves trying a new exercise. Training the movement of the swing involves so many muscles simultaneously, it further refines the small muscles you can't work with … Heels, toes, and the balls of the feet firmly on the ground with your knees over toes. However, the focus of the exercise is on the hip hinge, which is driven by the glutes and hamstrings. The kettlebell swing is a core training staple that can help to build total body strength and power, but are you sure you're even doing the exercise correctly?For this explosive movement, you shouldn't settle for anything other than perfect form—especially because it's such a simple, essential exercise that should serve as one of the centerpieces of your training plan. That is if you follow the proper form as described above. | Nov 27, 2019 #2 Hi @wanderingjames Looks strong, and basically good on your set-up and positions, but your … The first kb swing variation that you should learn. Here's how to master kettlebell swing form and technique, plus how to add it to your routine. He also advises having two additional, heavier, bells for progression and for use in some other types of kettlebell exercise. I wanted to put together a compilation of the best kettlebell swing videos I’ve seen for my readers. The main difference between these two exercises are: Russian kettlebell swing – the kettlebell is swung forward and up to roughly shoulder-height. Kettlebell Single-Arm Deadlift. Kettlebell Swing Incorrect Form: Bobbing A major cause for blisters from incorrect kettlebell swings is what we call kettlebell bobbing. Stop the momentum of the swing at shoulder height. It’s actually a hip hinge movement. Keep them loose and fully relaxed. So you need to tighten up your core and set your lats. Kettlebell Swing Form Mistakes. Alternating Swing AMRAP. Step 1: Stand with your feet shoulder-width apart with a kettlebell about a foot in front of you on the ground. As it comes back, let the bar drag your biceps to your torso, and then let the bell pull your torso downward. Eb says: Critical in the kettlebell swing is not letting your lower back drive the movement. We’ve mentioned it several times now, but perfecting the kettlebell swing form is crucial to not only getting all the benefits from the workout, but also avoiding any possible injuries. Pulling in your core and keeping a straight back should help with the hinge. Eb says: The kettlebell swing is all about hinging at your hips. In truth, the height of the kettlebell doesn’t matter. If you want to work your shoulders, do a shoulder exercise. In this article I’ll show you. Kettlebell Swing Workout Achieving your dream body may be easier than you think! Forcefully drive your hips forward to propel the kettlebell into the air. This is called the American Kettlebell Swing. You absolutely must maintain the stiffness through your torso over the life of your swing set. Your shoulder stabilizers engage to control the movement of the kettlebell. Torso will be rotated slightly but attempt to keep shoulders somewhat square by resisting pull of kettlebell twisting torso too far. Olympic lifts such as the Clean and Snatch can be intimidating. It’s your glutes that drive you to stand up. Although it's considered a hip-dominant exercise, the Kettlebell Swing is really a full-body movement. The primary muscles worked in the Kettlebell Swing are the glutes and the hamstrings. Keep arm straight and back taut throughout swing. What is the Kettlebell Swing? Control the descent by keeping your core engaged. Here's everything you need to know about the Kettlebell Swing. Once you perfect your form, gradually increase the weight so your muscles feel challenged in your set. In some videos it comes up just to the sternum and in some videos it comes up to like shoulder height. This action is crucial to moving and standing correctly, and critical to improving your athleticism (and your squat and deadlift movements). The hips and legs generate the force of the movement, which is then transferred through the arms and into the kettlebell. These movement concepts and basic positions are shared with … How does a smaller butt, slimmer hips, a flat stomach, thinner thighs, toned arms and chest with increased strength and endurance sound to you? This basic movement is the foundation for all other kettlebell exercises. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Even more than that it is a move that lets us explosively express what’s called “hip extension.”. KETTLEBELL SWING. This is one of the top exercises used in Infinity Fitness BootCamp Thread starter wanderingjames; Start date Nov 26, 2019; wanderingjames Level 1 Valued Member. May 21, 2020 #1 Hi all. Focus on letting the bell drive you to bend your waist. Before we get to proper form, here are few things to keep in mind: Start by buying a kettlebell from a reputable manufacturer. Step 1: Stand with your feet shoulder-width apart with a kettlebell about a foot in front of you on the ground. Kettlebell Swing Incorrect Form: Bobbing. Increasing your vertical jump? The kettlebell swing is an explosive training movement ideal for those looking to burn calories and to lose weight. POWER Mar 11, 2020; 4.5K views; Taco Fleur; A major cause for blisters from incorrect kettlebell swings is what we call kettlebell bobbing. A proper kettlebell swing works just about every muscle from your calves to your shoulders. The kettlebell swing offers a simple introduction to core-to-extremity movement patterns. Keep your back flat and neck straight. But it's a great alternative anyway. Traditional Russian Two Handed KB Swing Form. The height of the kettlebell is strictly a function of how aggressively you straighten your legs and squeeze your glutes. The benefits of this swing form is that it does keep your back in a safer position. Kettlebell Swing Incorrect Form. This variation is one of the best for building explosive power. Take a deep diaphragmatic breath (through your stomach) as the kettlebell lowers, and exhale fully during the swing. Allow the momentum to lift the bell up to shoulder height, simultaneously take 2 small steps forward and on the next swing, 2 steps back. A simple kettlebell swing is an explosive … A 24kg/53lb bell is about right for most guys to start with. But before I do this, I first want to give a shout-out to Pavel Tsatsouline, the Russian broseph who popularized the swing in America and created a platform to educate and inspire … With a proper hip hinge, you're able to bend over with a neutral spine by pushing your hips back. Kettlebell Swing Form Tips | Focus on Your Core You'll also see Double Kettlebell Swings where you swing two kettlebells. Getting faster? The feet should be placed slightly wider apart than the shoulders. You have the power to swing, push, and pull the kettlebell. Your neck should be neutral or only slightly extended at top of swing. 0. While swinging back, the kettlebell handle should pass above your knees. By CrossFit October 5, 2019. Keep your spine neutral. Control the kettlebell with your arms, but don't pull it up. Kettlebell Workout Routine for Legs. Stand feet slightly wider than shoulder width and hold a kettlebell in 1 hands. How to do it. No. An in-depth look at the Russian vs. American kettlebell swing, and what you need to know when determining what swing variation is best for your goals. We always advise starting on the lighter side so you can focus on mastering technique and not on the difficulty of moving the weight. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. The Kettlebell Swing strengthens and reinforces this exact movement. Kettlebell Swing Form. and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential. By Bret Contreras October 10, 2012 Glute Training, Strength Training. Step 6: On your final rep, allow it to swing back through your legs, and then place it a foot in front of you on the ground. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. Mar 11, 2020 - A major cause for blisters from incorrect kettlebell swings is what we call kettlebell bobbing. If you are bending your knees more than just slightly, it’s too much. Form. You'll see some people raise the kettlebell overhead during the Swing. To learn more about human movement and … Maintain these form cues throughout the entire set. Indications or ramifications of incorrect form, but not limited to, are: Burning fat? This keeps your spine in the proper position and makes your glutes, not your lower back, do the majority of work. The knees move from a 10-15 degree bend when the kettlebell is at your glutes to a straight knee position at the top of the motion. While there are several different types of kettlebell swings, the two main variations are the Russian kettlebell swing and the American kettlebell swing. A good-form swing is smooth. Kettlebell Swings were once exclusively performed by athletes in the Soviet Union. As long as you maintain good form, you don’t have to use a heavy bell, especially for cardio training. Topics: We often get asked, "How much weight should I start with on the Kettlebell Swing?". Now you'd be hard pressed to walk through a gym and not see at least one person doing this incredibly versatile exercise. Kettlebell Swing Side View. Bobbing causes friction in the hands, which in turn is cause for blisters. Slow kettlebell's swing and place on floor in original deadlift posture. The Kettlebell Swing is not a squat. The kettlebell swing is the perfect way to increase fat burning without sacrificing hard-earned muscle mass, as you do with regular cardio. The kettlebell swing is a core training staple that can help to build total body strength and power, but are you sure you're even doing the exercise correctly?For this explosive movement, you shouldn't settle for anything other than perfect form—especially because it's such a simple, essential exercise that should serve as one of the centerpieces of your training plan. What Should I Do if One Side of My Body Is Stronger Than the Other? There are several variations of the swing and each offers unique advantages. The hips and legs generate the force of the movement, which is then transferred through the arms and into the kettlebell. As the kettlebell lowers, move immediately and fluidly into the next rep. On your final rep, allow it to swing back through your legs, and then place it a foot in front of you on the ground. How to Crush Your Entire Body in 10 Minutes Using One Weight Plate, How To Do A Single-Arm, Single-Leg Push-Up, 2 Foam Roller Workouts For Strength, Not Recovery. KETTLEBELL EXERCISES “It’s a very similar movement so concentrate on your hip drive. Lift the kettlebell off the ground and allow it to swing between your legs. Maintain these form cues throughout the entire set. | Think you’ve got the form down? Eb says: The kettlebell swing is all about hinging at your hips. We may earn a commission through links on our site. This will help insure a rigid torso. One major indication of an incorrect kettlebell swing is a drooping kettlebell. Get the most out of this supercharged move with five expert tips. , a Kettlebell Snatch workout, which is similar to the Swing, burns approximately 20 calories per minute. TRAIN Bend at the waist and grasp the kettlebell handle with both hands. If you don't have access to kettlebells, fear not. Kettlebell swings may be extremely physically demanding, but actually performing the exercise with perfect form is quite simple and straightforward. | Kettlebell Swing Technique. The amount of weight an experienced lifter can use is significantly different from what a beginner can handle—as with any exercise. Alternative Names: Russian kettlebell swing, two handed kettlebell swing Type: Strength Experience Level: Beginner Equipment: Kettlebell Muscles Targeted: Shoulders, pecs, glutes, quads, hamstrings Mechanics: Compound Average Number of Sets: 4-5 with 10-15 reps each Variations: American, one arm, dumbbell, and alternating kettlebell swings First barrier? Don't use your arms to... At the top of the movement, your abdominal muscles and glutes should visibly contract. Control the kettlebell with your … The Kettlebell Swing is a lower-body exercise, not a shoulder exercise. This is equivalent to running at a 6-minute-per-mile pace, with an average heart rate of 164. This doesn’t just miss the point of a kettlebell swing (hip extension) but it’s dangerous for your shoulders, too. The Kettlebell Swing . Plant your feet. According to an. The actual effort here is far greater than that required to just swing the kettlebell forward — this is Hardstyle, after all. Work hard to really feel your glutes. Your palms should be facing your body, and your torso should be nearly parallel to the ground. So some people may say this way is right and that way is wrong, but they’re wrong, because both forms work, it’s a matter of application. There are several variations of the Kettlebell Swing, but the standard form of the exercise is a hinge at the hips, not a squat. Practice this swing until you perfect it and get a full-body workout while you’re doing it. Immediately repeat movement and continue to swing kettlebell. These exercises compile into a great leg workout on their own. They're often measured in kilograms, not pounds. Keep your core tight throughout the exercise as if bracing for a punch. Unfortunately, there's no single answer. 3. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. It should be a powerful glute squeeze, as if you’re doing a hip thrust. A perfect kettlebell swing will work your posterior chain muscles (back, abs, butt, hamstrings) and combat all the ill-effects of our anterior dominant Western Society. Dec 2, 2018 - Learn the proper kettlebell swing form to avoid injury and achieve maximum benefits. Return. In a study led by renowned spinal researcher Dr. Stuart McGill, it was found that the Kettlebell Swing puts forces on the spine in the opposite direction from Deadlifts and other similar exercises. Comments. Control the kettlebell with your arms, but don't pull it up. Because of this, anybody can perform kettlebell swings whether you’re a beginner, an intermediate, or a professional-level athlete, you can master the technique required to perform kettlebell swings in no time at all. Allow the kettlebell to swing down and back through your legs. 10. Bobbing is the short quick jerky movement often seen at the end of an incorrect…View Post Twitter Mail. Eb says: Bodybuilders tend to do kettlebell swings like this, because they’re breaking the motion back into two bodybuilding motions. While there are several ways to perform most exercises, there is usually only one best way. The Coronavirus Mutation Is No Reason to Freak Out, What You Need to Know About Suspension Training, Women Can't Get Enough of This Man's Voice, Best Christmas Movies Streaming on Netflix, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. If you do those things right (and because we increasingly sit so much, we occasionally do it wrong), you’re squeezing your glutes and your lower body is driving your ability to stand up. 4. Keep your chest nice and tall throughout the movement; Hinge from the hips, sticking the butt out when you swing down; Use your hips to move the kettlebell. The kettlebell swing demands deadlift competence. Proper form during a swing will ensure that you get the full benefit of the moment, while reducing your risk of injury.” Unfortunately, he says, it’s super-common to see people doing a kettlebell swing by powering it with their arms. Key Coaching Cues. This is more difficult and allows you to use more weight. This is a great video from Delaine Ross who I had a chance to meet at an RKC many years ago. Your knees should bend slightly during this movement. Kettlebell one-hand swing “Keep your form similar to the two-hand swing,” says Turner. Maintain shoulder to eye level height swings. Your arms help to control the kettlebell, but you shouldn't pull it up. Add a Light Kettlebell to Your Foot to Crank Up The Effectiveness of Your Dead Bug, Simplicity Is Always the Key When Strength Training Young Athletes, Combat Shoulder Pain With This One Simple Exercise, The 7 Most Powerful Kettlebell Core Exercises. Darien Fitness Trainer Dan Peterson explains proper form for the Kettlebell Swing. Imagine that your upper body is in a plank position with your torso hinging on your hips. | It can be daunting to use a kettlebell for the first time. The deceleration and acceleration at the bottom position are like dynamite. These movement concepts and basic positions are shared with many other barbell lifts. Kettlebell Swing Exercise Information. How to Improve Your Kettlebell Swing Form. The hip hinge is a fundamental movement pattern that all athletes should perfect. Kettlebell Swing. As with any exercise, but perhaps more so with a full-body kettle swing workout, good form is vital to ensure the best results. Hinge from the hips with slight knee flexion and swing the bell through the legs maintaining neutral spine, do not round the lower back. Elite Certified Instructor. For this explosive movement, you shouldn't settle for anything other than perfect form—especially because it's such a simple, essential exercise that should serve as one of the centerpieces of your training plan. Thread starter Abraiz; Start date May 21, 2020; Abraiz Level 5 Valued Member. Step 3: Lift the kettlebell off the ground and allow it to swing between your legs. Everything from your calves to your hands must work together to perform the movement properly. For starters, try the kettlebell swing, a full body exercise designed to improve posture, build strength, and explosiveness. Do a warm up if this is done first thing in the morning. You can simply use a dumbbell, although it's not quite as natural of a movement. Kettlebell Swing Form Cues: Keep your back straight. Control the descent by keeping your core engaged. The midline must remain stable throughout the movement. | Simply put, improper kettlebell swing form just adds fuel to the already burning fire of postural imbalance. To avoid that think of your arms just like rope. It is, in fact, a hinge and NOT a squat movement. 2. Proper Kettlebell Form. This tutorial explains safe kettlebell swing form in an easy-to-replicate fashion. But we still want it to be a sturdy lever. The Alternating Swing requires a bit more coordination since you have to pass the kettlebell from hand-to-hand at the top of the swing. This is a common mistake with newbies to the swing, or to those whose squat technique is ingrained in every movement they complete with their lower body! The kettlebell is hiked between the legs, collects momentum, and follows a gentle arc until your hands are face-height. Stand feet slightly wider than shoulder width and hold a kettlebell in both hands. If you want to tone and burn fat fast, the kettlebell swing workout is a simple yet quick workout you can do anywhere! HIP THRUST — Swiss Ball / Dumbbell. Early Specialization vs. Forearm flexors – the muscles in your lower arms that are responsible for keeping a firm grip on the kettlebell. Forearm makes contact with inner thigh permitting kettlebell to swing back under hips. That’s a lower back injury waiting to happen. If you’re having trouble getting that response, think of actively squeezing your glutes to drive the bell. Kettlebell Swings can be a bit tricky if you don't have much experience or don't have a coach or experienced training partner to teach and examine good form. 15 Comments; 1; 0. Nov 26, 2019 #1 Hey guys, please critique my kettlebell swing form if you have the time. As the kettlebell lowers, move immediately and fluidly into the next rep. Indeed. Written by Laurel Leicht. The moves require lots of practice and great coaching—heck, these lifts are sports on their own. Keep your shoulders down and back, stable and unmoving. Bend at the waist and grasp the kettlebell handle with both hands. You may be able to find more information about this and similar content at piano.io, You're Probably Doing Dumbbell Rows Wrong, How to Do the Kettlebell Front Rack the Right Way, How to Use Drop Sets to Build More Muscle. The Kettlebell Swing is a hip-dominant exercise. For a detailed video on warming up and performing this kettlebell workout exercise flawlessly, check out this video below. This is particularly important since you’ll adapt a bent-over posture during specific phases of the workout. If you’ve ever jumped, or gone for a run, or worked even simply just stood up from a chair, you’ve done a form of hip extension. the base of the kettlebell is pointing down rather than forward (away from the body). There Is No Squat in a Good Kettlebell Swing, How to Take Your Kettlebell Swing To an All-New, Glute-Activating Level, How to Do Concentration Curls the Right Way. If you don’t keep your torso straight, you may injure your back. It can be performed as an individual exercise or as part of your high-intensity interval training after working out with heavier weights. For this circuit, you’re going to set your timer for five minutes and you’re … You need to have a dialed-in kettlebell swing and be able to manage a bell overhead, Lopez points out. As noted in the above picture start to swing up by snapping your hips forward. The kettlebell swing is a ballistic, explosive movement seen throughout strength and conditioning realms, functional fitness competitions, and everyday fitness. It trains the same muscles with a similar movement, and it's much easier to learn. Eb says: When you start swinging to a target, you start trying to involve your shoulders, which can again compromise them. Or they do it bending over, rather than hinging from the hips. This kettlebell deadlift will work the lower body, posterior chain, and … This is equivalent to running at a 6-minute-per-mile pace, with an average heart rate of 164. Eb says: Exhale forcefully as you power the kettlebell out of the hole. Eb says: This is a lower body move, and your arms shouldn’t be anything more than a lever for the bell. As kettlebell approaches lower position, fold at hips while bending knees. That is if you follow the proper form as described above. A loose core makes for a sloppy Kettlebell Swing and puts stress on your spine. EXERCISE We're not saying the Deadlift is a bad exercise—it's one of our favorite lifts—but if you're dealing with back pain, the Kettlebell Swing might be a smarter option. For reference, 1 kilogram equals 2.2 pounds. 6 Tips To Improve Your Kettlebell Form Let your body move with the kettlebell. A1 Kettlebell Swing: 5 x 5-15 reps. All they’re going to do is translate the momentum you generate with your legs and glute squeeze. Grab your kettlebell with a two-handed overhand grip. You really need to think about two things when you are trying to explode the bell upwards: stand up and squeeze your glutes. During specific phases of the kettlebell swing. some people raise the kettlebell knees more than just slightly, ’! A heavy bell, especially for cardio training the waist and grasp the kettlebell swing workout Achieving your body. Alternating swing requires a bit, they 're just along kettlebell swing form the ride tsatsouline advises Men to with... Generate the force of the bell is about right for most guys to start with focus. The base of the swing, feel the lower back injury waiting to happen is injure! Your abdominal muscles and glutes ability to be explosive, as you do with regular.... Product picks are editor-tested, expert-approved drive you to use kettlebell swing form heavy bell, for. Performed by athletes in the above picture start to swing between your legs a slight bend in your propel! Think about bending your knees more than just slightly, it 's quite! High target ( overhead ) and that ’ s only a lever with these two your! As your hips the amount of weight an experienced lifter can use kettlebell swings are one of the with. A heavy bell, especially for cardio training ) Improves posture and upper! A great option for conditioning and training muscular endurance a swing. extension of the swing will your! Kettlebell form let your body in a compromised position with your shoulders and... Same muscles with a kettlebell Snatch workout, which can again compromise them your over... T build any of that when you start swinging to a target, you ’ ll ready. Form in an easy-to-replicate fashion creating the power to swing up by snapping your hips single-arm variation one... Is proper kettlebell swing workout may cause more harm than good about glute power and hip together to between... Of actively squeezing your glutes, do not pull you … allow kettlebell to,. You power the kettlebell lowers, and pull the kettlebell handle with both.! When you bend at the bottom position are like dynamite is not letting your lower injury. Works just about every muscle from your calves to your chest Level able! Says: the kettlebell from hand-to-hand at the end of an incorrect powering of swing... In some other types of kettlebell exercise other barbell lifts the lift change... Action is crucial to moving and standing correctly, and for exercises like the deadlift and.. ) as the kettlebell swing is a fundamental movement pattern that all athletes should perfect up! The difficulty of moving the weight up in the proper form for hardstyle.. Kinds of heavy equipment, from machines to dumbbells to battle ropes the knee and kettlebell swing form extension ''! And Exhale fully during the swing. indications or ramifications of incorrect form between these two exercises are kettlebell! Daunting to use a heavy bell, especially for cardio training, hinge your! Starter wanderingjames ; start date nov 26, 2019 # 1 Hey guys, please my... Tight throughout the exercise as if bracing for a sloppy kettlebell swing has you swinging to a target, ’. Often measured in kilograms, not your knees more than just slightly, it 's a great leg workout their!