Use a hinging motion, not squatting
So we’re going to go over a simple kettlebell swing. I’m gonna go over a few key points that will ensure a proper swing.
So first things first, the swing is a hinge, not a squat. Super important.
So we’re going to get the hip back to go into a hinge. I want you to take your two fingers here. You’re going to press into the bony part of your hip here, and I want you to press your hip back just like so. That is a hinge.
Stand about a foot from the bell
So now that we know the difference is getting to the kettlebell swings, we’re going to stand about a good 12 inches away from the bell itself.
Once again, put yourself into the hinge, grabbing the bell and making sure that the back is street. Also very important part, making sure that you’re bringing the belly button and towards the spine core has to be brace.
You want to make sure that your back is not doing the pulling. Okay?
All right, so once again, shorter is going to be rolled back, bracing your core. You’re going to toss the ball towards that pocket. Here’s what’s going to be your pocket here. It’s you’re hiking a football.
Let’s swing!
- All right
- Bell towards pocket
- Big stand
- Pop!
- One more time
You return the same way you pick up the bell.
Key points
Shoulders are going to be rolled back. Stepping 12 inches away from the bell. Core is braced, putting your body into a hinge when you want to take off. You hiked the bell towards the pocket stand. Squeeze the glute. Arms should be straight out. Soft elbows! Right back inside of the pocket into the hinge. Thrust. Squeeze out your butt.
You should feel like it’s cramping at the 10th or 15th rep because you’re squeezing so hard!
So those can be implemented into any type of program — strength, power. It’s a very versatile tool.
If you need any help with it, please let me know and I’ll help you!