Kettlebell Swings (two-hand)
Further Technique Points on the Kettlebell Swing
Kettlebell Swings are a classic functional strength, speed, explosiveness, and coordination exercise that also teaches you how to effectively utilize momentum. Kettlebells fell out of common use in the United States somewhere around the 1950's and machines became the popular training tool from the 1970's-1990's. Kettlebells came back into mainstream fitness again in the early 2000's and have become quite popular and common again now that many people are seeking fitness for actual functional purposes again rather than merely for the non-functional goal of "looking good". In many other countries, they never fell out of favor to being with.
The Kettlebell swing is the most basic kettlebell lift and it is the motion that all other kettlebell exercises are based off of. It is important that the following exercises be fully mastered before attempting kettlebell swings because kettlebell swings are performed explosively and yet utilize some of the muscular functions that are developed in these other exercises; many of which are new to individuals who have never deliberately trained their core, hips, glutes, and hamstrings in a functional way.
To perform the Two Handed Kettlebell Swing, hold the kettlebell in front of your body with both hands and place your feet a little wider than a shoulder width stance. Begin to bend at the hips (as though performing a Stiff Leg Deadlift) and somewhat at the knees (as though performing a regular Deadlift) and let the kettlebell move downwards underneath your body until you feel your hamstrings start to stretch. At that movement, thrust your hips forward and upward, causing the kettlebell to swing forward and upward in an arcing motion. Keep you chest up and your shoulders back (don't hunch over). As the kettlebell reaches the zenith of its upward movement, let it begin its swing back again (like a pendulum) while continuing to maintain your proper posture with your shoulders back and chest up (just as you would for a Stiff Leg Deadlift). Once the kettlebell swings back between your legs and passes between your upper thighs, you will notice that it reaches its zenith of its swing on that side right about the time that your hamstrings start to stretch. At that moment, again thrust your hips forward and upwards, causing the kettlebell to swing forward and upward again. This second swing will be higher than the first now that you have your momentum going and by the 3rd swing you should be achieving the full height of the swing (typically somewhere around eye level).
Continue this swinging motion, always working with, rather than against, the momentum of the kettlebell. Never fight the kettlebell. Direct its momentum by working with the weight and timing your hips thrusts in unison with its natural change of direction due to reaching its zenith of motion on each side of its pendulum-like swinging motion.
As you thrust your hips for each rep, breathe out forcefully and activate your core (abdominal muscles) intensely to brace your core and stabilize it. This core stabilization effect will also cause you to be able to apply more force and effort to the thrust as well. It is crucial that you utilize your core to stabilize, your hamstrings and glutes to thrust, and your rear shoulder and lats to keep your shoulders down and back in a proper position so that you can maintain proper leverage over the weight. If you do not do there things, then you are at risk of using your lower back to stabilize and swing the weight. This would be very dangerous for your lower back and if you ever find yourself performing the lift this way then you need to stop immediately and seek the instruction of a qualified trainer to assist you in correcting your technique before attempting any more Kettlebell Swings.
After you finish all of the repetitions that you planned to complete, make sure to set the kettlebell down on the ground between your feet without ever moving your feet. If you attempt to move your feet while the kettlebell is still swinging you will have a very good chance of taking out one of your knees with it. This would be like getting hit in the knee with a cannonball, so don't mess around with this. Be prudent.
Alternatively, the Two Hand Kettlebell Swing can be performed with two kettlebells instead of just one. To perform it this way, you will simply hold one kettlebell in each hand rather than holding both hands onto one kettlebell.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
The Kettlebell swing is the most basic kettlebell lift and it is the motion that all other kettlebell exercises are based off of. It is important that the following exercises be fully mastered before attempting kettlebell swings because kettlebell swings are performed explosively and yet utilize some of the muscular functions that are developed in these other exercises; many of which are new to individuals who have never deliberately trained their core, hips, glutes, and hamstrings in a functional way.
- Stiff Leg Deadlift
- Good Morning
- Deadlift
- Stepping Lunges
- Weighted Crunches
- Reverse Crunches
To perform the Two Handed Kettlebell Swing, hold the kettlebell in front of your body with both hands and place your feet a little wider than a shoulder width stance. Begin to bend at the hips (as though performing a Stiff Leg Deadlift) and somewhat at the knees (as though performing a regular Deadlift) and let the kettlebell move downwards underneath your body until you feel your hamstrings start to stretch. At that movement, thrust your hips forward and upward, causing the kettlebell to swing forward and upward in an arcing motion. Keep you chest up and your shoulders back (don't hunch over). As the kettlebell reaches the zenith of its upward movement, let it begin its swing back again (like a pendulum) while continuing to maintain your proper posture with your shoulders back and chest up (just as you would for a Stiff Leg Deadlift). Once the kettlebell swings back between your legs and passes between your upper thighs, you will notice that it reaches its zenith of its swing on that side right about the time that your hamstrings start to stretch. At that moment, again thrust your hips forward and upwards, causing the kettlebell to swing forward and upward again. This second swing will be higher than the first now that you have your momentum going and by the 3rd swing you should be achieving the full height of the swing (typically somewhere around eye level).
Continue this swinging motion, always working with, rather than against, the momentum of the kettlebell. Never fight the kettlebell. Direct its momentum by working with the weight and timing your hips thrusts in unison with its natural change of direction due to reaching its zenith of motion on each side of its pendulum-like swinging motion.
As you thrust your hips for each rep, breathe out forcefully and activate your core (abdominal muscles) intensely to brace your core and stabilize it. This core stabilization effect will also cause you to be able to apply more force and effort to the thrust as well. It is crucial that you utilize your core to stabilize, your hamstrings and glutes to thrust, and your rear shoulder and lats to keep your shoulders down and back in a proper position so that you can maintain proper leverage over the weight. If you do not do there things, then you are at risk of using your lower back to stabilize and swing the weight. This would be very dangerous for your lower back and if you ever find yourself performing the lift this way then you need to stop immediately and seek the instruction of a qualified trainer to assist you in correcting your technique before attempting any more Kettlebell Swings.
After you finish all of the repetitions that you planned to complete, make sure to set the kettlebell down on the ground between your feet without ever moving your feet. If you attempt to move your feet while the kettlebell is still swinging you will have a very good chance of taking out one of your knees with it. This would be like getting hit in the knee with a cannonball, so don't mess around with this. Be prudent.
Alternatively, the Two Hand Kettlebell Swing can be performed with two kettlebells instead of just one. To perform it this way, you will simply hold one kettlebell in each hand rather than holding both hands onto one kettlebell.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com