Back
, , ,

Fix these three things for an effective Kettlebell swing

Training Aspects, Sports Performance, Fitness, Fitness Coaching, Fitness Trainer, Personal Trainer, Personal Training, Health Coach, Training Tips, Personal Training Tip, Weight Loss Training, Weight Loss Tips, Losing Weight, Fat Loss, Weight Loss, Losing Inches

Top 3 Kettlebell Mistakes

The kettlebell is a full gym in one weight. When used effectively, it allows for resistance training, mobility, cardio, and endurance—all in one, with limited space needed for storage and use. Due to its effectiveness, it is available in most gyms. The issue? People misuse the kettlebell. The fitness industry, over the past 50 years, has promoted isolated muscle group training, which may be effective for some programs. However, creating power by using weight as an extension of your body is what allows for the greatest transition to effective and powerful movement. In this article, we’ll cover the three big mistakes with the very popular and effective kettlebell swing.

1. Kettlebell Swing: Hip Hinge vs. Squat Raise

The kettlebell swing hinge is an essential part of what makes the kettlebell swing as effective as it is. Many people squat and raise the kettlebell, which creates two opposite movements: hips moving up and down, and the weight moving forward and back. To get the full effect of the kettlebell swing, the hip hinge is vital. By hinging, it allows the bell and the hips to move together. As the bell goes up, the hips go up; as the bell comes back down, the hips hinge back. This way, the body moves as a cohesive unit for full power.

2. Kettlebell Swing: Hinge with a Hip Snap

For those who do hinge correctly, the hip snap is often missed. Once the hinge is perfected, the hip snap makes the difference between a powerful swing with an engaged core and a sore, arched back. A strong hip snap allows the bell to fly up without the arms doing the work. The arms simply guide the force created by the hips. It’s all in the hips.

3. Kettlebell Swing: Avoiding the Back Arch

The third common mistake occurs when people reach the top of the swing. Once you hinge and snap the hips, at the top position, your core and glutes should be engaged, and there should be no arch in your back. Arching your back takes the power away from your core muscles and isolates the stress to the lower back. To avoid this, let the team of muscles (core, glutes, and hamstrings) take the pressure off, and focus on standing tall with a neutral spine.

Many people who complain about the kettlebell swing are missing one or all of these three technique adjustments. Kettlebell power exercises can be great for the body, but they must be used correctly to achieve their full benefit.

#unleashthepotential

Written by:
Kirill Vaks
BA, CSCS

Take action… Now!

Name(Required)
This field is for validation purposes and should be left unchanged.

Training Aspects Personal Training and Sports Performance locations:

Voorhees Flyers Training center.

Ice land hockey rink

The Hollydell ice arena, in the main building.

Recent posts
  • Train movement not muscles: 3 great athletic training exercises
    Assess Your Goals, Cherry Hill sports performance, Hockey Performance, Sports performance
    Train movement not muscles: 3 great athletic training exercises

    Three great athletic training exercises There are many athletes who want to get faster, stronger, more powerful whatever their goal may be. Often, they see cool exercises on social media and try to replicate them. Now, I’ll always say: there are no single exercises that will develop true movement power and ability but there are…

  • What Boxing Means to Me – Part 4: Life away from Boxing
    Boxing Performance, Fitness, South Jersey, Sports performance, Testimonials
    What Boxing Means to Me – Part 4: Life away from Boxing

    Part 4: Life Lessons from Boxing Boxing had to take a back seat after a wood-shop accident in high school led to surgery. What I thought would be a six-month break turned into years. I didn’t step into a boxing gym again until my junior year of college. I was out of shape, but I…

  • Another Three Reasons Athletes Should Train Year Round for Peak Performance
    Fit and healthy, Fitness, Hockey Performance, Personal trainer tips, Sports performance
    Another Three Reasons Athletes Should Train Year Round for Peak Performance

    Year around training doesn’t just develop the body but it has amazingly underrated mental benefits that come with it. The consistency and structure it brings builds discipline, focus, and confidence, all things vital to high level performance. Here is another three more reasons why athletes benefit from staying committed year around, but this time, from…

Subscribe to our newsletter
This field is for validation purposes and should be left unchanged.