6 Tips to Improve your Kettlebell Swing
2:08 PMToday is Day 1 of the 10,000 Swing Challenge! This a fun & grinding workout, and will be my second set of 10k when it's over. You can see the original posts on this here and here and the creator's article here.
These are Russian Kettlebell Swings, where the kettlebell only travels to about shoulder height. Even though these aren't full American Swings with the bell going overhead, efficiency is key. I've seen alot of poor swings - swings that make my back hurt just watching them. So today I'd like to go over the tips and tricks I've learned over the years to create an efficient, strong, and proper Russian Kettlebell Swing.
Please remember you do not squat when you swing a kettlebell, it's always a hip drive/thrust that is used by engaging your glute muscles to drive that bell up. With your feet firmly rooted to the floor, and a strong hip drive - think about snapping the hips and squeezing those glutes - you drive the bell into the air. At the end of the hip drive you should feel your hips lock out, but be sure not to lean back. Leaning backwards, known as hyper-extension, causes extra strain on the low back, reduces power from the hips and means that your core is not engaged.
When the bell travels up, keep your arms and shoulders somewhat relaxed, acting as a pendulum with only a soft bend in the elbows. The kettlebell should feel as if it's momentarily"floating" at the top before it falls back with gravity. Remember to keep your head & neck neutral with eyes looking forward into the horizon.
Point 6 competes with number one in my book, but I didn't want it to get lost in the middle... What can make or break your workout is breathing. It sounds so silly, but it is very easy to hold your breath while performing swings and not even realize it until you're gasping for air. When swinging the kettlebell, there is a cycle of tension & relaxation. The breathing technique known as Tension Breath facilitates this cycle. Made by making a "tss" sound when the bell reaches shoulder height, it causes a contraction in your core when done properly.
Combine it all together:
Place your bell in front of you, hinge and grip your bell.
Spine is neutral, feet are rooted to the floor.
Take a breath and hike the bell as you hinge back, keep your wrists in contact with your thighs.
Drive and snap your hips, matching the tension breath at the top with your hip snap.
The bell should float momentarily about shoulder height while you are in a standing plank.
Throw the bell back for another rep.
I hope to do a video soon to further explain and provide examples. I hope this explanation helps, let me know if you have any questions at all!
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