Having trouble mastering the Kettlebell Swing? Here are three quick tips to help you improve your form:
1. Perfect the hip crease
It’s very important that you crease at the hip when you’re doing your Swings. All the movement in the exercise should come at the hip, never in the lower back or any other part of the spine.
A good way to learn this is by starting with a Sumo Deadlift with a single kettlebell. As you decend into the Deadlift, think about tapping a wall behind you with your butt. Your hamstrings and entire posterior chain (back of the body) should feel like they are loading up.
2. Hike pass the kettlebell back during the decent phase
Think about getting the bottom of the kettlebell to face an imaginary wall behind you. This gives you the leverage you need to ‘pull’ on the ‘bell as it swings up in front of you.
3. Lock in the upper body during the Swing
Make sure to engage your lats and all other musculature around the shoulder joint. Don’t do your Swings with a loose upper body. You should feel like you’re trying to tear the handle of the kettlebell apart while at the same time keeping the triceps flexed.
Perfecting the hip crease, hike passing the ‘bell back on its decent, and locking in the upper body are three things that will improve your kettlebell Swing technique by leaps and bounds – especially if you’re not doing these things already. Keep training hard!!
P.S. If you’d like to check out a video detailing these three Swing technique tips, click the link below: