Follow these steps to perfect your kettlebell swing form
Before picking up the kettlebell and throwing your back out with poor form, it is important to understand the movement basics. The best exercise to improve form is a HIP HINGE. The hip hinge movement is the basis for kettlebell swings, as well as dead lifts, good mornings and RDL's. Follow these steps to perform a hip hinge:
- Start with feet shoulder-width apart, slight bend in the knees
- Interlock hands behind head and open up chest
- With core engaged, maintain a neutral/flat back throughout the entire movement
- Begin to hinge forward by folding at the hips
- Keep your hips high and chin tucked throughout this movement
- Return to stand by squeezing your glutes, making sure not to hyperextend the back
Now that you have mastered the hip hinge, its time to pick up that kettlebell. Swings are a great exercise to create power and target the glutes and hamstrings. Here are the steps to a perfect KB Swing:
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- Start with feet shoulder-width apart, slight bend in the knees, kettle bell between legs
- Drive through the hips and glutes to extend legs and create the swing
- At the top of the swing, KB is in line with shoulders, core is engaged
- Allow weight to swing back between your legs to starting position and repeat
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Join Caitlin and the rest of the amazing VITAL staff for TRX/Kettlebell Conditioning classes. You can find me in her class every Friday morning at 7:15 am to get that final sweat in before the weekend.
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If you are wanting to try these at home or in the gym, start with 3 sets of 10 swings with a medium-weight KB. Want to see more kettle bell exercises? Let me know which ones!
Now pick up that kettlebell and start swinging!
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