Complete 10 Rounds:
20 seconds work, 20 seconds rest
Side plank (left)
One arm swing (left)
Side plank (right)
One arm swing (right)
Kettlebell swing: the essential kettlebell movement
The kettlebell swing is a foundational exercise in kettlebell training and is known for its effectiveness in developing power, strength and cardiovascular endurance. However, proper form and technique are crucial to getting the most out of the exercise and preventing injury. In this video, we will go over the key points to keep in mind when performing the kettlebell swing to ensure proper form and safety.
The first step in mastering the kettlebell swing is to understand the movement pattern. The kettlebell should be swung back between the legs, and then propelled forward with a hip snap, keeping the arm straight and the kettlebell close to the body. Make sure to keep your back straight and core engaged throughout the movement, avoid rounding your back, as this can put unnecessary stress on the lower back.
Next, it's important to focus on the hips as the source of power for the swing. The kettlebell should be propelled by the hips and not the arms, focus on squeezing the glutes at the top of the movement. This ensures that the movement is coming from the hips and not the lower back, reducing the risk of injury.
When swinging the kettlebell, make sure to keep it close to the body, this will help keep your form stable and prevent the kettlebell from swinging too far away from your center of mass. Also ensure that the kettlebell is not too heavy, otherwise this will make it hard to maintain proper form, and will also make you feel too fatigued.
Finally, start with a moderate weight kettlebell and make sure to practice the movement with proper form before increasing the weight. Also, be sure to warm-up properly before starting your kettlebell workout to prevent injury.
In summary, the kettlebell swing is a great exercise that can be beneficial for overall fitness and strength, but it is important to practice proper form and technique to prevent injury and get the most out of the exercise. Remember to focus on the hips as the source of power, keep the kettlebell close to the body, and use a moderate weight kettlebell that allows you to maintain proper form throughout the movement.
Check out Kettlebell Kings website to find a wide range of kettlebells that will suit your needs. With the right technique, equipment, and attitude, you'll be able to master the kettlebell swing and experience its many benefits!