The kettlebell swing is a ballistic hip hinge movement that develops explosive hip extension and will helps to increase athletic performance.
Ballistic movements perform maximum acceleration and velocity over short periods of time. It is essential that both the upward and downward phases of this lift are completed with good speed.
Ballistic movements are commonly associated with injuries because a during a fast movement it is harder to maintain control and more stress is placed on the soft tissues. However, the actions we perform in sports like running, are generally ballistic in nature so it’s important to incorporate ballistic actions into your training.
There are two main styles of swings; the Russian swing, which brings the kettlebell to chest height, and the American swing, which brings the kettlebell overhead.
We will be looking at the Russian swing.
The true purpose of the kettlebell swing is to facilitate a ballistic extension of the hips. Once the kettlebell reaches chest height, you have achieved full extension and any further movement overhead simply detracts from this. If the kettlebell easily surpasses chest height, use a heavier weight to maximise muscle recruitment.
At the bottom of the lift (where the kettlebell is between your legs), your knees should be slightly bent. The kettlebell swing does not involve a squatting action
It works well to exhale at the bottom of the movement while your ribcage and stomach are compressed and inhale at the top of the movement while your rib cage is expanded.
1. Place the kettlebell an arm’s length in front of you.
2. Take a shoulder width or slightly wider stance with soft knees. Hinge at the hips and drive your glutes rearwards. This will bring your torso just above parallel to the floor.
3. Grab the horn (handle) of the kettlebell.
4. Explosively pull the kettlebell rearwards into the back swing (kettlebell swung between your legs). Your arms should be high in your groin. If they are not, stress is placed on your lower back rather than spread through your glutes and hamstrings.
5. Once the kettlebell has reached the end of the back swing, explosively contract your glutes and hamstrings to fire the kettlebell up to chest height.
6. From chest height, allow the kettlebell to swing back down in a fast, but controlled manner. Perform a full back swing (keeping your arms high in your groin) and continue with successive reps.
7. Depending on the weight being used, complete 3-5 sets of 5-20 reps.
Thanks for reading
Jay
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