I selected this exercise for a deep explanation as sometimes it is implemented in the training plan. I use Kettlebell swing in my program as endurance training and I find it essential for clients to read these instructions before supervised or non-supervised training session.
Kettlebell swing is an essential movement pattern that will be assisting you with other strength training movements. Hip Hinge is the main drive of this exercise and learning how to Hip Hinge and understanding the target muscle will take your training to the next level.
So I have prepared some introductory instructions for clients to understand the basics.
The kettlebell swing is a dynamic full-body exercise that can help improve strength, endurance, and explosiveness. When performed correctly, it targets several muscle groups, including the legs, glutes, lower back, shoulders, and core. Here's a step-by-step guide on how to do a kettlebell swing:
Instructions:
Set Up:
- Begin by placing the kettlebell on the ground in front of you.
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Position the kettlebell between your feet with the handle running perpendicular to your stance.
Proper Grip:
- Bend at the hips and knees to lower your body, keeping your back straight and chest up.
- Reach down and grasp the kettlebell handle with both hands using an overhand grip (palms facing you).
- Your arms should be fully extended, and your shoulders should be packed down and back.
Engage Your Core:
- Tighten your core muscles to stabilize your spine and protect your lower back.
Swing Preparation:
- Initiate the swing by driving your hips back and bending your knees slightly, similar to the setup of a deadlift.
- Keep your gaze forward, and maintain a neutral spine position.
Swinging Motion:
- Explosively thrust your hips forward and stand up while swinging the kettlebell upward. Your arms should stay straight as you do this.
- The power for the swing should come from your hips and glutes, not from your arms. Imagine you are trying to push your hips forward and "hump" the air.
- Keep your shoulders down and back as the kettlebell swings upward.
Top Position:
- At the top of the swing, the kettlebell should be at chest height or slightly above, and your body should form a straight line from head to heels.
- Avoid overextending your back or letting your shoulders rise too high.
Swing Downward:
- Allow the kettlebell to swing back down naturally, but don't let it pull you forward. Your body should hinge at the hips.
- As the kettlebell swings down, bend your hips and knees slightly to load your hips for the next swing.
Repetition:
- Continue the swinging motion with a controlled and rhythmic movement.
- Aim for 10-20 swings per set, depending on your fitness level.
Cool Down:
- Once you've completed your desired number of repetitions, carefully place the kettlebell back on the ground with proper form.
Tips:
- Start with a lighter weight to master the form before increasing the load.
- Focus on maintaining good posture and engaging your core throughout the exercise.
- Don't use your arms to lift the kettlebell; the power should come from your hips and lower body.
- Keep the movement fluid and avoid jerking or swinging too aggressively.
- Always warm up before starting your kettlebell swing workout to prevent injury.