At first look the basics of a Kettlebell Swing are pretty straight forward, grab the weight with both hands, swing it through your legs, up to your chest and then back through your legs. However, even though it may look simple, the kettlebell swing actually has a lot of precise parts to it. I’ve broken it down into 4 easy steps to help you get the most out of your swing.
Step 1 - Vertical Plank
Begin in a standing position with feet hip width apart, legs extended, arms bent parallel to your chest and each other. Brace your core by drawing your belling button into your spine. Tighten your quads and gluts. Engage your lats by actively pulling your shoulders down and away from your ears. This helps us learn how to tighten the muscles necessary for the swing.
Step 2 - Power Breathing
While in the Vertical Plank, start inhaling through your nose and exhaling through your lips. This is a quick one second inhale and one second exhale. Imagine clamping down and squeezing your airway tighter and tighter with each breath. Power breathing helps us maintain our form and keep our muscles tight.
Step 3 - Starting Position
Start standing directly over the kettlebell and take one step back. Hinge forward at the hip with a slight bend in the knees. Reach your hips away from the kettlebell while maintaining a flat back. Reach down and grab the handle with both hands and tilt the kettlebell towards you. Pull your shoulders down and away from your ears. Brace your core and shift your weight back so that your knees are directly over your ankles.
Step 4 - Action
From the starting position, inhale throw you nose to and use one continuous pull as you bring the weight all the way through your legs and then back up to chest height as you exhale and squeeze your gluts. Keep your core braced throughout the motion with your chest up, shoulder down and back flat. Repeat. Rep after rep without stopping until you have completed your set. Keep your shoulders down throughout the motion in order for your lats to stay engaged.
Got Questions? Need a little more help with your swing? Schedule a Private Training Session with Jason here.