Kettlebells are becoming increasingly popular in gyms across the country, one of the most popular moves being the Swing. However, if you ask most Personal Trainers they will confirm that this is one of the exercises we most commonly see performed incorrectly in the gym.
Here are 3 big mistakes often made, and how to correct them:
When performing a swing the hip hinge is the main focus. This is often wrongly replaced with a squat; so rather than sitting at the bottom of the movement ensure you hinge at the hips sending the bottom back allowing the torso to come forward whilst keeping the back muscles switched on. At the bottom of the movement the kettle bell should be high up between the legs, directed back rather than down. This hip hinge position will ensure the hamstrings are involved in the powerful thrust part of the movement.
Raising Arms too High
At the top of the movement you should adopt a plank position. This will ensure you maintain control throughout the whole movement and will prevent the arms from raising too high; they shouldn’t go past shoulder height.
At no point should we completely relax and let the kettle bell pull us down or up. We need to pull the kettlebell down ourselves, and always be one step ahead of the game; as you thrust the kettlebell forward and up start to thing about pulling it back down and whilst you are pulling it down get ready for the thrust. This will keep the move fast paced, controlled and dynamic.
When performed correctly the Kettlebell Swing can help increase power, strengthen the posterior chain and mid section and give your heart a good workout too.