3 Quick Tips to Perfect Your Kettlebell Swing

Walk into AMP Fitness at any time and odds are you’ll see at least a couple of our clients doing kettlebell swings. They’re a cornerstone foundational drill and for very good reason:

  • They’re metabolically taxing
  • They recruit extraordinary amounts of muscle
  • They simultaneously improve strength, speed, and endurance
  • They develop mobility, stability, and kinesthetic awareness
  • And, also worth mentioning, they build a bangin’ booty

What’s really important to understand is the benefits of kettlebell swings are entirely dependent on two major components.

  1. Programming (how they’re prescribed within your training routine)
  2. Technique (how well you perform every repetition)

If you train at AMP or already work with a great coach you don’t need to worry about programming. We take care of that for you.

And while we work to perfect your technique every single day, there are countless tips and tricks you can use to improve your kettlebell swing further.

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To get you started, below I’ve outlined 3 of my personal favorite techniques to perfect your kettlebell swing

Master Your Starting Position

Your set-up dictates your entire movement. In other words, if your set-up is off then your swing is going to be off as well.

In the short video below I show you exactly how to set-up prior to initiating the swing to make sure you do it in the safest, strongest, and most efficient manner possible.

https://www.youtube.com/watch?v=JSq0tog_CeQ&feature=youtu.be

Stand Up…Fast!

The top (lockout) portion of the kettlebell swing is one of the most commonly misunderstood.

Trainees often get confused and finish the movement incorrectly in a variety of ways such as with bent knees, flexed hips, and/or a hyperextended (arched) lower back.

To make the lockout as simple and easy-to-understand as possible, below I’ve provided a short video explaining how to use my favorite cue, stand up…fast!” to perfect your kettlebell swing.

https://www.youtube.com/watch?v=zX-cTr2PYu8&feature=youtu.be

Wait For It!

Arguably the most challenging component of the kettlebell swing is mastering the coordination.

At first, the kettlebell swing can feel exceptionally awkward and difficult to “sync” properly with your movement.

To simplify the process and make the kettlebell swing easier to understand, below I’ve provided a short video in which I discuss how to “wait for” the kettlebell to better coordinate your swing.

https://www.youtube.com/watch?v=VyH6-CWoX38&feature=youtu.be

Wrapping Up

The kettlebell swing is one of the best movements to include within your training programs.

Performed correctly it will make you faster, stronger, leaner, and, most importantly, build a bangin’ booty.

But remember: the benefits of kettlebell swings are entirely dependent on technique and programming. Used properly, the skills discussed in this article will help you perfect the kettlebell swing which, in turn, will lead to better results and overall performance.

 

Now, go get after it!