The kettlebell swing is the primary reason that kettlebells are known to be one of the most effective workout tools around. I would argue that the most effective workout tool is your own body, after that, the kettlebell. The swing is the best exercise with the best tool you can find, needless to say, it is important and will provide massive results. However, with all of that said, I would estimate that most people are doing their swings wrong. When I say wrong, I mean either inefficiently or unsafely, and often times both. If they are only inefficient, yet unlikely to injure you unto themselves, this still may be a sign of potential injury down the road. The kettlebell swing is about developing better motor patterns for everyday lifting, this helps diminish synergistic dominance. Synergistic dominance is where the “helper” muscle in any given movement ends up doing more work than the primary mover. This happens for many reasons, often because of a sedentary lifestyle causing tightness in the hips and shoulders that throw other areas out of whack.
If you are performing your swings improperly, there is a good chance they will hurt you, and you certainly aren’t going to get the benefit that you should. In today’s video, I am going to take you through a kettlebell swing with one of my clients. I will talk about some of the smallest details that could be effecting your swing and helping you to correct them. I will be using a heavy weight with my client, as I know she can handle it, do what is right for you. I use the heavier bell simply because it teaches the move better. The swing is about efficiency, and through efficiency in your movement, you will make the bell feel a lot lighter. Take your time to practice this move so that you can’t get it wrong. It is more than just an exercise, it is the foundation of the most important movements our bodies can perform. It is the building block, upon which you will develop the kettlebell clean and eventually the snatch, the king of the kettlebell jungle.
When you are training your swings today, feel free to set in some push ups. Push ups use very different muscles and allow your grip a chance to rest. Putting these two exercises back to back is one of the best ways to develop all over strength and keep the heart rate pounding. My favorite workout is “ten rounds of ten and ten” Which means ten rounds of ten push ups and ten heavy swings. Time yourself with the heaviest bell you can safely swing and do any variation of push upthat works for you. Try to improve your time as you revisit the workout, but hold yourself to the highest standard of good technique. Watch todays video and learn how to swing the kettlebell for the maximal benefit and complete safety!
Thanks for joining me,
Peter Hirsh
