Hey Everybody! Coach Jared here. So for the first part in the power series, we’re gonna be discussing the “KettleBell Swing”. So we’re gonna first start off going through the common mistakes often seen with the swing. And before I get into that, I wanna speak to you about center of mass. So what center of mass means basically is anytime you’re performing power movements, you want to try to keep that weight as close to your body as possible. It’s an explosive tight movement. So as we go out throughout these common mistakes, we’re gonna be discussing that center of mass more in depth.
So for that first common mistake I often see is the start and the end of the movement. So oftentimes I’ll see people just pick up the kettlebell and then start swaying their hips back and forth to get the momentum going, and then to end it they’ll just abruptly stop. So you actually want to start with the KettleBell that movement, six inches in front of you on the ground, in line with the middle of your body. You’re gonna be hinge-ing down, grabbing the top of that kettlebell and then hiking it through your legs. Kind of like a center in football, hike it through your legs and get that momentum going. And then to end the movement, you wanna slow down your arms, not abruptly stopping and bringing it right back down to that starting position, six inches in front of your body. (Please see the video)
So for that next common mistake, I often see people doing is actually squatting when they do the movement and not hinging. So what happens when you squat… squat, you’re putting unwanted pressure on that back, and you’re probably using those arms to help get the kettlebell up instead of using those hips like you should be.
So what you want to do is really focus on that hinge back and then thrusting your hips coming up, using that power to get that kettlebell up. Again, starting the movement, hinging back, hinge down, getting that movement going and not squatting. And again, when you’re doing this hinge, you want to think about a clock. So if your body is straight up, you’re at 12 o’clock, your back is completely parallel to the ground. You’re at three o’clock… So when you hinge down, you wanna be about that two o’clock position. If you’re too upright, you’re gonna be using those arms. And not that those hips to get the KettleBell up. If you’re too parallel at that three o’clock, it’s gonna throw you off balance. So again, starting the movement. Coming up… You want to hinge you about that two o’clock position to get that max power from the hips.
The next common mistake I see is when the kettlebell is traveling back through your legs, going too low with that kettlebell again, that center mass, you want to try to keep it as close to your body as possible. So when you’re bringing that kettlebell back under, you want to try to keep it up as high as possible under, and not coming too far down. Again, if you’re coming too far down, it’s gonna put unwanted pressure on that back. So getting the momentum going again, keeping that kettlebell nice and high as possible coming down through those legs.
And then the last mistake I see, which everybody does is often they keep their arms locked out at the top of the movement. Again, getting back to that center of mass. You want to try to bring that weight as close to your body as possible. So if the weight’s all the way out here, again unwanted pressure on the back and spine, so you want to try to bring that weight closer into your body. So the way to do this is actually as you come up, you gonna bring those elbows back in a slight bend, keep ’em tight to your body and then lock ’em back down when you’re coming, when the kettlebell traveling back through your legs.
So again, starting the movement hinging again, keeping those elbows tucked in towards your body, slight bend. It’s bringing the weight closer to that center of mass, like we discussed. All right. So for the last thing I’m gonna perform the Kettlebell swing going through all the techniques we just covered. So again, starting with that, kettlebell six inches in front of you on the ground, hiking it through your body, hinging down, not squatting, keeping that kettlebell up as high as possible, and then your way through your legs. And then as you’re coming up, keep those elbows tucked in towards your body, slightly bend to keep that weight closer to your center of mass. (Please see the video)
All right. So I know I’ve hit you with a lot of information today, but the next time you’re doing the kettlebell swing, try to implement some of these proper forms and techniques that we just discussed. Keep pushing and always remember, you got hustle for that muscle.
-EarthFIT Coach Jared