The swing is the foundational exercise for training with kettlebells. This exercise is known for burning fat and for developing power and explosiveness. It is notable for its ability to increase the performance of athletes involved in just about any sports, whether they’re long distance runners, golfers, or baseball players.
We teach the swing by breaking it down into five components:
- Hip Hinge
- This is all about keeping the spine immobilized while utilizing the mobility of the hips. This drill is vital for learning the proper safety and performance techniques required for swinging or kettlebell training.
- Deadlift
- It’s the Hip Hinge with added weight. It reinforces the need to lead the hips and engage the entire core. It’s important when performing the deadlift that the lift is initiated with the hips while the core and back move as a solid cylinder
- Hardstyle Plank
- In many ways, this is the top of a swing (you just happen to be on the ground). In the plank position, the abdominals AND gluteals should be tight. The Latissimus Dorsi should be engaged as well, pulling your elbows and shoulders down towards your waist.
- Deadlift Drag
- This is about the start of swing, as a drill it is a must. As a stand along exercise, it’s great for patterning/reinforcing the Hip Hinge and Latissimus Dorsi (Lats) activation.
- Finally, the Swing or Pendulum Swing
- It begins as the deadlift drag, brace abdominals and engaged Lats as you pick up (get ready to drag/hike the bell) the kettlebell.
- Hike the kettlebell back between your legs, allowing your weight to shift with the movement.
- In the back swing, the kettlebell should get back as far as possible. The handle of the kettlebell should be above your knees.
- Allow the kettlebell to come forward on its own. Your weight will shift naturally to counter-balance the weight of the kettlebell.
- Keep your spine neutral.
We love the kettlebell swing, all of its components, the explosive power, and the metabolic burn. For the months of March and April we will be holding workshops to teach the swing. Have you never touched a kettlebell? Maybe someone bought you a kettlebell, but you’re not exactly sure what to do with it. Maybe you’ve been doing a swing but questioning if you’re doing it correctly or maybe your swings cause you a hint of low back pain. These are perfect for you; take a couple of classes to get you comfortable with the swing. Watch Facebook and Insta for class time posts or call the office to reserve your spot 770-438-8990.
