Exercise of the month: Kettlebell Swing

Sep 13, 2018 09:582 months ago

•       Start with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart.

•       Bending your knees slightly but hinging mainly at the hips, grasp the kettlebell and pull it back between your legs to create momentum.

•       Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height.

•       Let the kettlebell return back between your legs and repeat the move


Perfect your swing

Shoulders: Keep your shoulder relaxed to avoid shrugging the kettlebell and ending up with your shoulders around your ears


Glutes: Activate your glutes by driving your hips through to a neutral position (upright). Aim to keep your forearms attached to your hips until you reach neutral, then, as your arms come up, squeeze your glutes to prevent overextending your lower back


Head: Your head position should be neutral. The gap between your chin and your chest shouldn’t change.


Elbows: Use 'soft' elbows throughout the swing. Keep your arms relaxed to take the tension out of your arms and, instead, use the momentum of the kettle bell.


Knees: Your knees shouldn’t bend excessively during the swing - it should be a hip hinge motion. This is a posterior chain movement (the muscles on the back of the body), not a quad exercise