Great Tips to Maximise Your Kettlebell Swing Technique

The kettlebell swing is the foundation movement for a large proportion of kettlebell exercises.

The swing utilises a hip thrust that is fundamental to other kettlebell exercises such as the kettlebell clean and the kettlebell one arm snatch.

The swing maximizes muscular endurance in the back and waist, is a great lower body strength builder and is a highly effective conditioning exercise.

Before attempting a kettlebell swing you should ensure you can correctly perform the kettlebell deadlift. The kettlebell deadlift will focus attention on achieving a correct starting and ending position for the kettlebell swing.

The Kettlebell Deadlift

1) Start with the kettlebell placed between your feet.

2) Sit back and bend at the knees whilst keeping you back flat (not vertical).

3) Your weight should be centered and slightly towards your heels and your knees should track in line with your feet.

4) Grab hold of the kettlebell and stand erect using your legs to do all the lifting.

5) At the top of the movement your quads and glutes should be contracted to protect the lower back and to stop you leaning back

The Two Arm Kettlebell Swing

If you can correctly perform the kettlebell deadlift you can now start learning the kettlebell swing.

1) The starting position of the Two Arm Kettlebell Swing is with the kettlebell on the ground in front of you, knees bent, your weight centered towards your heels and your back flat

2) Start the movement by hiking the kettlebell behind you and then drive your hips forward to propel the kettlebell through its arc. The movement is similar to performing a standing broad jump, but of course you stay in the same spot

3) Your arms are just hooks and the power comes from the movement of the hips and the muscles of the posterior chain ie, hamstrings, glutes, lower back.

4) Swing the kettlebell to about chest height. At the top of the movement breathe out whilst contracting your quads, glutes and your abs (by tilting your pelvis up).

5) Breathe in and hold your breath as you let the kettlebell free fall back between your legs so that it passes through your legs as high as possible (to keep the arc tight and to stop unnecessary pulling on your back). Aim for your groin and then get your groin out of the way by taking you hips back

6) Although different trainees will have varying amount of knee bend the important thing is that the hips go back and thrust forward and that the quads do not take over the exercise. You should feel the movement in your hamstrings. If your quads are instead fatiguing then you are not taking the hips back at the bottom of the movement.

Kettlebell swings are a fantastic exercise for fitness and conditioning and to develop strength and power in the posterior chain. If you require any further information I suggest you check out this kettlebell website

Mike Capper is a qualified RKC kettlebell instructor from New Zealand. His website http://www.kettlebellsnz.com is packed with articles and tips to maximise your kettlebell training and get most out of your training.