I was doing weights today and working rounds of kettlebell swings into my workout. I like to keep my heart rate up while lifting. I have cut back on the lower body weights exercises to avoid overtraining while doing the 10K Kettlebell Swings Challenge. I was thinking of the many benefits of the kettlebell swing!
Form is so critical for achieving kettlebell swings benefits. I knew when I was first interested in kettlebells that working with a trainer would be ideal. I am not naturally athletic so I greatly benefit from guidance. I have learned how the correct postures for weight lifting are also integrated into proper form for kettlebell swings. My former powerlifting trainer would yell “Stick your butt out!” while I was doing squats. A kettlebell swing is essentially a squat so the same posture is what protects your back and channels the power to the glutes and quads. While I swing, I am aware of maintaining that tension in my glutes and keeping my back absolutely straight.
The swing itself is powered by the momentum generated from the hip snap and not pulling from your arms. Anthony DiLuglio said it best, “Your arms go along for the ride.” But that doesn’t mean your back and shoulders are not getting a workout! Bring in the correct posture from bench presses and pull ups. I call it the “Attention Soldier!” posture. Your shoulders are down, back, and tensed. The power is channeled to the traps, delts, and lats to keep all back flexion and “shoulder slide” out of the swing.
As I do kettlebell swings, I like to think of the pelvic-hip complex as a fulcrum from which the power of the swing originates. Swinging heavier kettlebells requires more power and more tension in the shoulders and down to the glutes to maintain form.
Kettlebell swings are truly a full body exercise when done with proper form!
