| The kettlebell swing is the foundation movement for a | | | | you, knees bent, your weight centered towards your |
| large proportion of kettlebell exercises. | | | | heels and your back flat |
| The swing utilises a hip thrust that is fundamental to | | | | 2) Start the movement by hiking the kettlebell behind |
| other kettlebell exercises such as the kettlebell clean | | | | you and then drive your hips forward to propel the |
| and the kettlebell one arm snatch. | | | | kettlebell through its arc. The movement is similar to |
| The swing maximizes muscular endurance in the back | | | | performing a standing broad jump, but of course you |
| and waist, is a great lower body strength builder and is | | | | stay in the same spot |
| a highly effective conditioning exercise. | | | | 3) Your arms are just hooks and the power comes |
| Before attempting a kettlebell swing you should ensure | | | | from the movement of the hips and the muscles of |
| you can correctly perform the kettlebell deadlift. The | | | | the posterior chain ie, hamstrings, glutes, lower back. |
| kettlebell deadlift will focus attention on achieving a | | | | 4) Swing the kettlebell to about chest height. At the top |
| correct starting and ending position for the kettlebell | | | | of the movement breathe out whilst contracting your |
| swing. | | | | quads, glutes and your abs (by tilting your pelvis up). |
| The Kettlebell Deadlift | | | | 5) Breathe in and hold your breath as you let the |
| 1) Start with the kettlebell placed between your feet. | | | | kettlebell free fall back between your legs so that it |
| 2) Sit back and bend at the knees whilst keeping you | | | | passes through your legs as high as possible (to keep |
| back flat (not vertical). | | | | the arc tight and to stop unnecessary pulling on your |
| 3) Your weight should be centered and slightly | | | | back). Aim for your groin and then get your groin out |
| towards your heels and your knees should track in line | | | | of the way by taking you hips back |
| with your feet. | | | | 6) Although different trainees will have varying amount |
| 4) Grab hold of the kettlebell and stand erect using | | | | of knee bend the important thing is that the hips go |
| your legs to do all the lifting. | | | | back and thrust forward and that the quads do not |
| 5) At the top of the movement your quads and glutes | | | | take over the exercise. You should feel the movement |
| should be contracted to protect the lower back and to | | | | in your hamstrings. If your quads are instead fatiguing |
| stop you leaning back | | | | then you are not taking the hips back at the bottom of |
| The Two Arm Kettlebell Swing | | | | the movement. |
| If you can correctly perform the kettlebell deadlift you | | | | Kettlebell swings are a fantastic exercise for fitness |
| can now start learning the kettlebell swing. | | | | and conditioning and to develop strength and power in |
| 1) The starting position of the Two Arm Kettlebell | | | | the posterior chain. |
| Swing is with the kettlebell on the ground in front of | | | | |