I’m a NEW FAN of yours Greg! Yes, at the top position of the kettlebell swing the core has to work hard to control your pelvis and prevent you from overextending your hips. It is very common to see a 3rd bounce or rock at the bottom of the swing but this should be avoided. “Briefly, the swing exercise is initiated by driving the (15), loading the hamstrings while maintaining correct alignment between the back of the head, and the C8 and sacral vertebrae, and “packing” the shoulder​ neutral shoulder girdle). Sure Richard, take a look at this article on kettlebell training for runners. –Square your shoulders parallel to the ground As you swing a kettlebell up, down, and sideways, you improve the condition of your tendons and ligaments so that they can withstand elongation and stretch and resume well. There are two different types of breathing that you can use with your swings depending on the kettlebell weight. The Kettlebell was introduced from Russia by a man named Pavel Tsatsouline.. My husband, Mark Reifkind, a former competitive bodybuilder and training partner/coach of pro Mr. America Scott Wilson, picked up the kettlebell and fell hard for this training method. Have some great music to swing to which made swinging for one mintue very doable. 2019). Eccentric loading (or the lowering phase) has been shown to be the main course of delayed onset of muscular soreness (DOMS). There are KBs here and there of course, but this is not mainstream yet. 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Solution: The back must stay flat no matter what. Depending on the width of the kettlebell handle you are using you may be able to hold on with all fingers from both hands, this is the best option. If you choose a weight that is too heavy then you risk overloading your kettlebell swing muscles, tendons and ligaments too quickly and risk injury. Progression: Don’t progress onto the one handed swing until you can comfortably swing the kettlebell with two hands for 60 seconds. The harder you snap the more force you will generate and the more muscles and energy you will use. conditioning coach. A great warm up and starter exercise that gets your accustomed to the weight of the kettlebell. “The results clearly demonstrated that kettlebell swing training provides a training stimulus sufficient to improve both maximum and explosive strength.” (Lake and Lauder 2012), Related: Kettlebell workouts for athletes. Once you have lowered yourself to the bell, positioning the hips down and back, grab hold of the kettlebell and again take the slack out of your body. great stuff , as usual ! “The study showed for the first time that 1-armed kettlebell swing induced greater activation of the contralateral side of the upper erector spinae than that of the ipsilateral side and greater than during 2-armed swing. The lower erector spinae or external oblique was similarly activated on both sides during both swing exercises.” (Andersen et al. Huge amounts of oxygen are required to fund the kettlebell swing movement so it only takes between 30 – 60 seconds before your heart and lungs are really working hard. It should look kind of like a pistol squat. This variation has the added advantage of the upper arms traveling a shorter distance before remaking contact with the ribcage – the KB has less acceleration going into the deepest part of its lower arc even though the load was driven to the same height initially. Kettlebell swings will give you this type of strength without all that pounding on your joints. “Over the last decade or so, kettlebell exercise has enjoyed a successful reintroduction into the fitness industry. Can you comment on that? Progression : there are no specific requirements to move onto the walking swing because the movements are very different. Like I mentioned earlier, though the clean does utilize the 1-arm swing and rack position, the movement might be challenging at first and most likely will not be smooth until you have put your practice in. And it carries over to everyday activities like golfing, shoveling snow, and chopping wood, all of which demand upper body rotation. The kettle bell goes down between my legs and as it swings forward, I straighten and my hips/core meet my arms/wrists and generate a push that swings the kettle bell higher. You can start with the two handed swing and as you out grow that movement instantly increase the intensity by using one hand. Kettle swings are particularly effective at rehabilitating shoulders because it strengthens and conditions connective tissue as the shoulder joint is constantly being pulled in and out of its socket. Unfortunately, most coaches don’t properly teach clients how to swing correctly, and may actually promote injuries. It also helps condition the upper back muscles used for stabilisation. McGill (13) has also shown that conscious bracing of the abdominal wall during the swing will further stabilize the spine adding training tolerance” (Jonen et al.). Solution: If your stance is too wide you will lack power and reduce the amount of leverage you have through your hips and knees. The harder you clench the more power you will generate. Keep your back flat and use your hips to pick up and put down the bell. I’ve seen it described as “playing chicken with your man (or lady) parts”, and that’s a good description. Yes it is important to keep adding load to challenge your total body but ultimately it’s the consistency of your training that is more important. Solution: A common problem when your weight is not kept on the middle and heels of the feet. Relax your arms and work those hips. How To Do Kettlebell Swing Correctly. You should crease at the hips with a flat back. Kettlebell Deadlift Form, Variations, Benefits and Workouts, 9 Kettlebell and Dumbbell Workouts That Target Over…, 10 Minute Kettlebell Workout that Activates Over 600 Muscles, 11 Best Exercises to Improve Posture and Correct…, How to Master the Single Arm Kettlebell Swing. swing is a great way to strengthen your posterior chain—that is, your hamstrings. I think you are referring to the Snatch Tommy. RELATED: 3 Deadly Sins of the One-Armed Kettlebell Swing . Here are the kettlebell starter weights that I recommend: If you want to know more about the different types of kettlebells and the kettlebells that I recommend then please see my article below on selecting kettlebells: Related: Complete Guide to Buying Kettlebells and 7 Types to Avoid. You can begin by changing hands every 5-10 swings and reduce it down to every single swing. After reading this, I realized that I’ve made mistake on the swing, especially on single handed swing. Like sprints, you may find that kettlebell swings leave you glowing—and maybe wiping your forehead—long after your workout is done. The abdominal muscles also help to guide you on the downward part of the swing preventing the kettlebell from swinging too deep between your legs. This is an extremely intense exercise for the core because you swing the bell with a lot of power in the bent over angle. As mentioned, the kettlebell swing is a dynamic movement so caution needs to be exercised when selecting the right weight. Kettlebell Lateral Swings: This advanced kettlebell exercise requires you to move sideways, enabling you to rotate your midsection. It is important to realise that during the swing the shoulders are used merely as a connection between arms and body. You are very generous with your information and your time. Keep your chest raised high as if being pulled up by your rib cage. Excellent tutorials. The back muscles are used during the kettlebell swing but only as stabilisers and should not be the source of power. All the power should come from the hips. nothing special). Kb swings are a dynamic movement. 3) During snatches a corner grip encourages the KB to spiral around the forearm, instead of the hand going through the middle and the kettlebell moving straight over the hand. If you find this is happening sit further back on your heels and keep your chest up. The toes should track along the same line as the shin and knees preventing unnecessary torque on the knee joint during each swing. Thanks for all the great info. Have noted some folk with shoulder or even elbow issues will take to this variation more enthusiastically than the orthodox technique as you have demonstrated – which should be learned first in any event. I’ve been following this tutorial, which is quite good, indeed, but, have had some concerns : Have had a little (not strong) pain at the lower back. Here’s How to Exercise. The kettlebell will try to pull the arms forwards, it is your job to control the kettlebell and ensure that the shoulders are pulled back. So once you are comfortable with keeping your back flat throughout the entire movement you should practice keeping your head and neck in alignment through the entire movement. Either by watching the student perform the exercises live/real time or , by reviewing recorded videos that are sent weekly via WhatsApp for instance ? I enjoyed reading this article very much, very detailed and will put it to practice! 20 reps each way is a good start. I feel like I should be able to do more than 10×2 but I don’t want to strain myself and not be able to do anything at all for a while -_- any advice would be appreciated. Here are 7 things that kettlebell swings are good for: If your main objective is fat loss then there are not many single exercises better than the kettlebell swing. My doctor suggested I use wrist braces which I will do. Remember that these are meant to be seen after viewing the History and Safety Lectures. Kettlebell swings are based on the deadlift movement pattern and hit almost every muscle in the body especially those of the posterior chain resulting in a stronger back and hips. I’ve been using the hips to push my arms (that are dangling with a kettle bell ) forward into the swing. Deadlift. The upper body has to counterbalance the movement of the hips going backwards otherwise you would be off balance. Your video and text are tantamount to doing this correctly. If you use a fatter gripped handle then your grip will be challenged even more! This is a telltale sign of excess post-exercise oxygen consumption (EPOC), also known as the "afterburn effect." Start with the kettlebell about a foot in front of you and feet hip width apart. If you are getting sore upper back or neck muscles you are probably using your arms and shoulders too much. The Kettlebell Swing You’ve Never Seen Before, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pinterest (Opens in new window). Is there any particular point you would emphasise re the swing – in avoiding lower back pain, which has long been something I have experienced on and off? You need to start with a basic movement skill called the hip hinge: There are various different types of kettlebell swing (more on these later) but to begin with it is important that you master the basic hip hinge movement. Imagine the top part of the kettlebell swing as an upright plank. If you are using a narrow handled kettlebell like the competition kettlebells then you may only be able to hold on with 3 fingers from each hand and have the little finger outside the handle. This is a great break down for how to get each part right. Take an uneven stance. As the kettlebell descends from the top part of the movement gravity takes its toll and the overall weight of the kettlebell increases, so a 16kg kettlebell will feel much heavier at the bottom of the kettlebell swing.
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