![]() It can take weeks just to get them to hip hinge properly. They don't possess the motor control to stabilize the spine while moving solely around the hip joint. Tell them to sit back and they coil over like a snake. They're unable to keep a neutral spine while bending. I've trained a few of these folks myself. Talk to any coach or trainer and they'll tell you some horror stories about "nightmare" athletes or clients who showed up on their doorsteps with the worst lumbopelvic-hip-complex (LPHC) kinematics known to mankind. I'll Show You Someone Who Can Squat, Deadlift, and Hip Thrust Properly Rather, the goal is to achieve a maximal glute contraction to drive the kettlebell forward and upward explosively while adhering to excellent technical form. The goal isn't to learn how to use momentum and conserve energy – it's easy to figure out how to "cheat" during the swing.A neutral neck position (no cervical hyperextension) is maintained throughout the movement.There's no excessive contribution from the arms for the most part the hips drive the kettlebell to its peak height, which is around shoulder-level.The posterior pelvic tilt and glute contraction is maintained while the kettlebell travels upward and away from the body and is held until the kettlebell drops back down and returns near the body.A neutral spine (no lumbar flexion at the bottom or hyperextension at the top of the movement) position is maintained with very slight anterior pelvic tilt at the bottom of the motion and very slight posterior pelvic tilt at the top.While the kettlebell is near the body, it stays close to the "privates" and never sinks below the knees.On the way up, an explosive hip action characterized by a strong gluteal contraction raises the kettlbell upwards and the lifter shifts his weight backward a bit. On the way down, the lifter shifts his weight forward a bit and the knees bend and travel forward slightly.There's a considerable range of motion around the hip joint with the torso position nearly parallel to the ground at the bottom range of motion. The movement's emphasis isn't on sinking down into a squat, but rather on hinging around the hips.The feet stay planted firmly on the ground – there's no rising onto the toes.A proper set up (sort of like a center hiking a football) is with high hips, a solid arch, and the kettlebell out in front to allow for proper "hiking" of the first rep.Here are some general rules you want to be aware of: Watch this video of my friend Marianne and you'll understand: There's a certain beauty to the motion that's hard to describe. And for this reason, I know a perfect kettlebell swing when I see it. However, I'm obsessed with biomechanics and a student of movement in general. And since I'm not RKC-certified, I'm not quite as qualified as those folks to discuss kettlebell swing form. I'm sure the RKC folks have scrutinized every last detail about the swing and have come up with the best possible way of teaching it. Power is a critical component, and the swing is an excellent movement for hip power.įirst I'd like to discuss kettlebell swing form. But force isn't the only variable important in sports. You must take into account the resultant (horizontal and vertical) data.īut I agree with the premise that a 35-pound kettlebell won't do much for hip strength – heavier loads are indeed needed as they lead to greater force production. So, the argument suggesting that power outputs of swings can't match those of power cleans and snatches isn't accurate. In the case of the Olympic pulls, you simply accelerate the barbell upward and then catch it. You must absorb eccentric loading and then reverse the kettlebell forward and upward. What some fail to realize is that the hip extension torque requirements of a lighter kettlebell swing can match that of a heavier clean or snatch due to the inherent arced motion of the kettlebell. Others say you need heavier loads to induce adaptations. Some say it's a great tool for teaching proper hip movement and for conditioning the glutes and hamstrings. Strength coaches either love it or hate it. The kettlebell swing is an incredible exercise, but it's also polarizing.
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