INTRODUCTION
The kettlebell swing is a great dynamic exercise that incorporates the benefits of an explosive hip drive. This exercise trains a large range of motion, which trains many different muscle groups simultaneously. In addition, this exercise mimics the Olympic weight lifts (namely the Clean) which improves speed and power production.
KETTLE-BELL SWING FORM VIDEO
MUSCLES WORKED DURING THE KETTLE-BELL SWING
-
Hamstrings
-
Glutes
-
Core
-
Shoulders
-
Low Back
-
Quadriceps
BENEFITS OF THE KETTLE-BELL SWING
-
Strengthens the low back, glutes, hamstrings, and quadriceps muscles while incorporating core stability
-
Trains a large range of motion with minimal equipment and without requiring heavy weight
-
Trains explosive hip extension which creates power and improves overall athleticism
PERFORMING THE KETTLE-BELL SWING
-
Obtain a kettle-bell and position it in front of you between your legs. They come in different sizes so make sure you pick one that is suitable to your level of strength).
-
Get into a stance that is slightly wider than shoulder width with your feet pointed forward
-
Bend at the hips and knees and pick up the kettlebell with outstretched arms while maintaining a neutral spine.
-
At this point, you will be in the starting position. Take a breath and brace your core
-
To begin the movement, shift your hips back with a slight knee bend while gently swinging the kettlebell back behind you.
-
Keep your arms straight and in between your legs, and do not allow your spine to bend
-
We will call this the ready position
-
From this position forcefully extend at the hips so that the kettlebell is propelled up and forward
-
Squeeze your glutes and continue utilizing the momentum of the kettlebell to bring it all the way overhead with your elbows still locked
-
Control the downward swing back to the ready position to perform the next repetition
-
Perform the movement in a controlled manner- do not let the weight control you.
-
Ensure that you do not bend at the spine throughout the entire movement
COMMON KETTLE-BELL SWING MISTAKES
– PERFORMING THE MOVEMENT WITH POOR CONTROL
-
Start light and make sure the movement pattern is controlled and deliberate.
– BENDING AT THE SPINE
-
No movement should come from any individual vertebrae. Bend at the hips and knees and focus on maintaining a neutral spine throughout the entire exercise
HOW CAN I INTEGRATE KETTLE BELL SWING INTO MY TRAINING?
Check out The WCT Best Workout Template For Busy Professionals to find a simple way to add the kettle-bell swing and other great exercises into your routine.
KETTLE BELL SWING ALTERNATIVES
