How to Perform Kettlebell Swings Correctly
So the kettlebell swing. This is a popular exercise that is done wrong by most people..
The reason so many people get this exercise wrong is due to lack of education on proper form with the kettlebell! There are two main things people get wrong when performing the KB Swing.
Squatting instead of using the hip hingeš š»āāļø
āFront raisingā the kettlebellš¤¦š»āāļø
So as normal lets go through 3 points in order to improve your technique and form!
1ļøā£ Relax your arms - Now I know Iāve said relax your arms but you still need to keep your shoulder blades engaged in order to create tension in the upper back, BUT by being too stiff at the shoulders you are more likely to start āfront raisingā the kettlebell
2ļøā£ Hip Hinge - The kettlebell swing should be a hip hinge movement. No Squatting. No pulling the weight up. A simple cue for the hip hinge is to move the hips back while keeping the back in a neutral position. The video will show how my hips move back then thrust forward in order to use the Hamstrings (Back of my Thigh) and Glutes (Bum) rather than my lower back.
3ļøā£ Knee movement - At the top of the movement (as shown in the picture) the knees should fully extend. This isnāt where people go wrong though! Most people will bend their kneeās too much, resulting in squatting with the kettlebell. The video shows the angle of the kneeās only changes slightly from the bottom of the movement to the top of the movement.
If you want to give this a go but donāt understand what the hip hinge movement is or feel like you are using your lower back instead of your legs then send me a message and I will help you improve your form!