Fitness Ver Fitness Tips Guidance for Beginner to the Kettlebell Swing

Guidance for Beginner to the Kettlebell Swing

Ideal for developing strength, speed, power and burning the main calories, the kettlebell Swing is undoubtedly one of the best strength and conditioning exercises available. The purpose of the movement is to develop strength through the hips with a dynamic pivoting movement, similar to a jump.

To prevent health-issue and get the most out of this valuable exercise, it is essential to be in good shape throughout the movement. The big thing to remember is that the Kettlebell swing is not a “squat and a lift”, but a “hinge and a hike”.”Read on to get the perfect Kettlebell swing step by step.

STEP 1: THE DEADLIFT / HINGE

To master the perfect hip joint, start with your feet about shoulder-width apart. Stand with a strong posture that grasps the bell handle. With just a light squat, bring your hips back and lower the Kettlebell to a point just below your knees. It is important that you maintain the natural curvature of your lumbar spine (lower back) during this process. Press your feet into the floor, contract your glutes and return to a support with your shoulders pulled down and back.

STEP 2: ARM JUMPING

The beauty of perfecting the hinge — which you’ve hopefully done during your deadlift workout — is that it translates into your Kettlebell jumps and swings. This arm jump simply helps to give more power to the hinge and prepares you to add weight in the next step.

With your feet about shoulder-width apart, bring your arms back while being articulated at your hips. Remember that the hinge is a minimum bend at the knees and a large one at the hips. At high speed, simultaneously drive your arms past your thighs while you hang your hips and get up in the air. Land with soft knees, reset and repeat.

STEP 3: THE KETTLEBELL SWING

Stand with the Kettlebell a few meters in front of you, feet slightly wider than shoulder width apart. Swing forward with a neutral spine, grab the handle of the Kettlebell and run it between your legs (like the middle one does when you walk a football to the quarterback). Stretch quickly at the hips and let the Kettlebell float in front of your shoulders. Repeat the operation for the desired number of repetitions or time.

STEP 4: THE TOWEL SWING

It’s time to check your work. Consider the “towel swing” Test to make sure that you are moving through your hips with speed and strength instead of standing up with your arms.

Start by wrapping a towel around the handle of your Kettlebell. With your feet slightly wider than shoulder width apart and the bell slightly in front of you, lean forward, grab the towel with both hands and “wander”between the legs. Extend your hips and stand up straight with speed and strength, allowing the Kettlebell to float in front of you at shoulder height. If the swing was performed correctly, the bell, towel and arms should be aligned throughout the rehearsal.

STEP 5: THE RETURN

The full Swing of the Kettlebell is not complete until the bell is safely “parked” on the floor. When you have finished your Set, let the Kettlebell slow down passively, pan forward with a solid core and a neutral spine and place the bell between your feet. Do not relax the core and do not round your back until the Kettlebell is planted on the ground.

Final result

The Kettlebell swing is a popular and effective exercise and should be an important step in your training routines. However, if you don’t do it right, you could be wasting your time, or worse — setting yourself up for health-issue. Be sure to start with a perfect hip joint, “walk” the bell, drive your hips with a toned core and stay tense until the Kettlebell rests firmly on the floor.

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