Kettlebell Swing

admin | November 13, 2011 |

Kettlebell Swing Technique:

The correct kettlebell technique is as follows:

  • Stand up straight, looking straight ahead with your feet at approximately 6 to 12 inches wider than your shoulder.
  • Slightly point your feet outwards at approximately a 25 to 35 degree angle outwards.
  • Keep a straight up posture with your shoulders rolled back.  Keep from shrugging or rolling your shoulders forward at all times while performing the kettlebell swing.  This will maintain proper spinal and neck alignment and will help you avoid injury or muscle strains.
  • Squat down at your knees to lift the kettlebell which should be positioned either slightly in front of or behind your stance. Maintain a straight alignment in your back.  Lift the kettlebell up to the neutral position that you started from, keeping your back straight.
  • Now squat down, allowing the kettlebell to swing between your legs.  Push your butt back and out while maintaining a straight back. Swing the kettlebell back allowing your forearms to touch your inner thighs and breath in your breath here..
  • The swing upwards is powered mostly through the snapping of your hips forward.  Keep your arms straight for the entire swing and snap forward bringing the kettlebell up to your chest level or higher.
  • At the top of this swing, make sure your abs are tight, your glutes are tightened and you exhale your breath.
  • Once you have gained momentum after the first 1 or 2 kettlebell swings, the swinging motion should be easy to maintain as the kettlebell swings as an extension of your arms much like a pendulum.
  • Start at a level that is comfortable for you then work your way up to 50, 75 and even 100 kettlebell swings at a time.

 

Kettlebell Swing Video