…kettlebells, of course!

 

The kettlebell swing is the master of all fat loss exercise, with the amount of muscle activation on the posterior chain (glutes, hamstrings, back) and the increased neurological demand because of the complexity and skill level necessary, your RMR (resting metabolic rate) will go through the roof!

 

We spoke a couple weeks ago about “self-limiting exercises,” and how the Turkish Get Up was exactly that.

The kettlebell swing in nature isn’t really a “self-limiting exercise,” but with the progressions I’m going to teach you, you can make it exactly that so you can continue to transform your physique!

In this weeks blog, I’m going to break down how to do a proper kettlebell swing, and go in to detail regarding prerequisite checkpoints that qualify YOU to do the kettlebell swing.

 

What is a kettlebell swing?

The kettlebell swing is a “hip hinge” (see below), done in a dynamic fashion. There are many ways to swing a kettlebell, but the main two are the RKC style and HKC style.

 

Hip Hinge:

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HKC Style:

 

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Here you’ll see a very relaxed, easy swing, that seems almost effortless. There is some hip and knee bend, while the spine is neutral. This variation is best for endurance and working at higher rep ranges.

 

RKC Style:

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The RKC style swing is more violent, rigid, and explosive than the HKC. There is a deep hip hinge resulting in minimal knee bend and maximal hip bend. Just as in the HKC swing, the spine remains neutral.

 

Are You Ready To Swing?

There are many prerequisites to the swing. One is learning the kettlebell swing itself either by auditory, visual, or kinesthetic instruction and being able to duplicate it. The other prerequisites are movement and muscle imbalances. I’m going to take care of the auditory and visual aspects in the demonstrations, and in the meantime let’s dig into imbalances and the role they play in the swing.

If you have tight hamstrings accompanied by a weak/unstable core, you should try to clear up this restriction before trying the swing. In the meantime, you can use the HKC swing since it’s less demand on your hamstring flexibility.

 

Here are some mobility drills to help clear this imbalance up:

 

Wall Bugs

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Hamstring Lacrosse Ball “Tack and Stretch”

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Active Straight Leg Raise VS Wall

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To develop more of a kinesthetic learning of kettlebell swings, an understanding of the hip hinge is of extreme importance. Here is the progression of the hip hinge that you can practice before you start swinging:

 

Hip Hinge with Dowel

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Kettlebell Hip Hinge

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Hip Hinge with Dumbbell Behind Head

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Barbell “Good Mornings”

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Once you have mastered all these mobility restrictions and/or hip hinge patterning, you are ready to begin practicing. Email/post your videos, I would love to give YOU feedback!

 

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