The Kettlebell Swing!

In lieu of this week’s holiday and shortened work week I will be keeping this week’s blog on the kettlebell swing to just the video. We’ll be back next week with our next episode.

The kettlebell swing is a fantastic exercise so take your time and practice your hip hinge, deadlift and the 3 drills from today’s video to pattern and learn the kettlebell swing. Take your time and focus on quality swings. You will reap the dividends later on.

In Summary focus on these 5 points.

  1. Be sure to use the biomechanical breathing match. This technique forms a bubble of intrabdominal pressure that protects your spine and low back!
  2. Tilt the bell toward you, take a sniff of air through your nose, and hike pass the kettlebell between your legs.
  3. Stand up ramrod straight. Think: “Push through the floor” You want a plum line from your ear to your ankle at the top of the kettlebell swing.
  4. At the top of the swing, you should be under total tension from the shoulders down. Snap your hips, squeeze your glutes, brace your abs for a punch.
  5. Play chicken! Wait until the last possible moment to hinge your hips back for the next repetition.

Note: Here is a link where you can purchase kettlebells.

References

1) Jones, Brett. Cook, Gray. Kettlebells from the Center: Dynami. Functional Movement Systems. 2010. Print.