- Increased strength, power and flexibility.
- Improved metabolic conditioning to decrease body fat and boost endurance.
- Correction of muscle imbalances.
- Improved posture.
- Strengthened connective tissues.
- Enhanced proprioception and balance.
The Kettlebell Swing is one of my favourite exercises to add to a training routine because it provides a full-body workout with an emphasis on the muscles of the posterior chain (the glutes, hamstrings, back and shoulders). If there is one kettlebell exercise to master, this is the one!
Note: For men, you should start with a 16kg KB and for women an 8kg KB. If the kettlebell is too light, you won't be able to use proper technique when executing the swing. Also, be sure to wear thin-soled or minimalist shoes to ensure maximum force production throughout the movement.
How To Execute The Perfect Swing:
1. Standing with your feet shoulder-width apart, center the kettlebell between your feet with your toes facing forward. The kettlebell handle should be in line with the base of your toes.
2. Fold at the hips, shifting your weight to your heels, making sure to keep your back flat, not rounded. Look forward into the distance at a fixed point, keeping the head neutral. Secure a two-handed grip on the kettlebell, keeping your arms straight.
3. Inhale through your nose, and tighten your abs and glutes. Fold at the hips by contracting your hip flexors and hike the kettlebell back between your legs like you would a football.
4. As the kettlebell reaches the end of the back swing, forcefully drive through your heels and extend your legs, hips, and back until you are in the upright position. Exhale as fast as possible out of your mouth while exploding your hips forward and propelling the kettlebell up.
5. The kettlebell should finish at chest height or eye level. Note: keep the shoulders down and back in a retracted position throughout the entire movement.
In the beginning, perform sets of 10 swings, followed by rest as necessary. As you build endurance, the number of swings can be increased and the amount of rest time decreased. The emphasis should always be on proper form - when your body position breaks, end the set.