Common Issues in the Kettlebell Swing

It's a foundational movement in the strength and conditioning world. It's where all of our clients start and where most people feel their hamstrings and butt for the first time. The kettlebell swing is an amazing muscle developer, pain and rehab exercise, sport performance drill, and fat burning sensation. It is a one size fits all exercise... 

It is also an inch wide, mile deep skill.

Meaning, though it may seem simple from the outside, I assure you a lot more is going on than you think. Even as you learn it,  you can tell, there is a lot more than just a "squat and shoulder raise" you see floating around.

The Swing

Goal: Create Force and Drive with the Hips

Strengthens: Postural Movement from a hip hinge to a stand

When to use: In every program

Benefits: Strength gains, Power development, Endurance, Fat loss, rehab for pain, the list goes on...

Common Issues:

1. Timing
2. Muscle Pairing
3. Breathing

Let's take a look and tackle these common issues.

1. Timing

Timing is everything. Even more true in the kettlebell swing. The goal is to drive from your hips causing the bell to float as you stand and lock your body out. It is a powerful thrust that does not result in leaning back. Keep your hands in your crotch as long as possible. They should not leave your hips until you have stood up. The creates a "catapult" effect, floating the bell forward. Now, for the drop, this is where we lose it. When you reach the top of your swing you need to keep your butt and stomach tight until the bell floats back down to your hips. Only then can you throw your hips back again reloading your body to swing again. Commonly we find people reaching the top of their swing only to throw their butt back immediately instead of waiting for the bell. This keeps the weight and lever in your hips and abs vs your lower back and hip flexors. 

2. Muscle Pairing

"You're telling to do so much at one time, I know what you're saying but my body won't do it!" Sound familiar?

We need to pair the right muscles, having them contract and relax in relationship with one another. As you stand, and swing the bell forward, here are the muscles that need to contract all together:

• Feet (Big toe)
• Quads
• Butt
• Belly
• Lats (Pull your shoulders down away from your ears)
• Eyes straight (Don't let your head rock back or let your chin over tuck)

Getting these muscles to all contract at the same time as you stand is going to make your swing stronger and faster, and change your day to day posture as well. This contraction is not only regular posture, but its how we pull "tension" or stability to our core. Ask a dancer if these should right for standing up straight. I would be they would agree. 

3. Breathing

Holding your breath only makes things harder. Why we do it depends on the person. Some people rely on holding their breath as perceived stability. Some do it out of fear, or not know what is going on, so instead they hold their breath until its over. Some people just don't know they aren't breathing and don't know how to breathe correctly.

• As you hike the bell - INHALE through your nose hard and sharp.
• As you stand (squeezing all those muscles) - EXHALE through your mouth hard and sharp. (Do you feel your abs now?)

In between sets, make sure you are shaking your limbs, bouncing around, taking long intentional breaths into your belly through your nose. Take as many breaths as you need to bring your heart rate back down to a comfortable state that you can swing again with confidence. 

Yes, this is a very quick and superficial way to attack these three common issues. So much of what we do is dependent on the person. But these are at least a few things to read and keep in mind during your next 300 swing workout. If you haven't done a 300 swing workout, get on it! Remember the power of the swing. Its an inch wide mile deep skill that is good for ALL programs. Swing heavy, swing light, swing a lot, swing a little. Just swing. 

My opinion? In the words of David Whitley, "Heavy Swings Rule". 

Swing On,

Kris

Kris@MoultonKettlebellClub.com

If you have been waiting and thinking about starting, the time has come to get your head on straight. Go to Moulton Kettlebell Club and contact us to get started. The people we accept into our community get results and the care they need and deserve. Its time to get on a care program that will build you strong and healthy.

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