The kettlebell swing
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| Learn the kettlebell swing efficiently and do it correctly |
When it comes to learning difficult moves like the kettlebell swing efficiently, the key is to work them up in an easy way. For this purpose, we divide them into precise learning steps that are easy to master. After that, we focus on the correct execution of each step. This is how we create an optimal learning curve - lay the foundations for optimal performance and minimize the risk of injury.
This approach is very helpful for a trainer because he can intervene before his athlete completes the entire exercise with the full range of motion. The kettlebell swing is a very good example. To do the actual swing, you first need to do the kettlebell lift off the floor. This phase is no different from the deadlift: anchor, bend in your hips with your back straight, create torque in your shoulders, and stand up.
Significantly, many athletes fail because of this connection, starting from poor posture by arching their backs, bending their knees forward, and lifting the weight with unstable shoulders. No wonder the majority struggle with kettlebell swing.
To perform correctly, they lack neither control nor range of motion - they simply start in poor posture. It shows the current automatic movement of an athlete in response to a dynamic movement stimulus. If you want to find out why an athlete has patellar tendinitis, have them do a kettlebell swing for diagnosis. In a few seconds you will see him pulling your knees forward instead of your buttocks back and down.
Russian swing or American swing
Russian swing or American swing There are two types of kettlebell swing in strength training - Russian and American swing. The swinging of the kettlebell is characteristic of the latteroverhead, while the Russian swing only leads to chest or head height. Both are very helpful in assessing movement control and mobility, but serve slightly different purposes. American swing demands more control in the shoulders, torso and hips. Because of this and because of the greater range of motion, it reveals more errors than the Russian one. But you can't handle that much weight with it. If you also lack range of motion overhead, the American swing will also drive anchoring and torque errors (hyperextension in the highest position, internal rotation in the shoulders) to extremes. Without a sufficient range of motion, therefore, using the American swing is not a particularly good idea .
Posture building from top to bottom
2. Pull your shoulders back, place your shins upright, keep your head neutral and bend forward with your back straight.
3. When you have reached the end of the range of motion, bend your knees, lower your buttocks - your stomach is tense, your back straight and your shins as perpendicular as possible - and grab the kettlebell by the handle. To stabilize the shoulders, a torque must be generated by "bending" the handle with your hands. Important: If you can't pull your shoulders back because you don't have the ability to rotate, you can also grab the outside of the kettlebell as an alternative.
4. In order to maintain a stable posture , the whole body is tensed. To do this, push your knees steadily outwards, lift your hips and place your shins as vertically as possible.
5. Lift the kettlebell to a standing position just as you would for the deadlift. Extend your hips and knees, tense your buttocks, pull your shoulders back and screw your feet into the ground.
6. To initiate the swing, push your knees outwards, lower the back of your thighs back and down and bend your hips. The sequence of movements is identical to the first six inches of a low bar back squat. Meanwhile, slide the kettlebell through your legs. Keep your head neutral, your shins upright and your shoulders back.
7. With weight evenly distributed over both soles of your feet, stretch your knees and hips at the same time and tense your buttocks muscles in full extension. The intent is to stretch your hips against your forearms and use that momentum to swing. The arms are in contact with the body until the hips are fully extended.
8. Use the energy boost from your hips and raise your straight arms above your head. At the highest point there is a moment of weightlessness that you use to tense your buttocks and stabilize your posture. Then lead the kettlebell back down the same way by lowering the buttocks back and down, keeping the shins vertical and the head neutral and stabilizing the spine. push through the legs. Keep your head neutral, your shins upright and your shoulders back.
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Error: Not enough torque
If you lack the ability to rotate in your shoulders, a stable posture with a close grip is very difficult. In this case, adjust your grip and grab the kettlebell by the outside.
IMPROVEMENT OF MOTION CONTROL:
Apply the posture build from top to bottom. Screw your hands into the handle and pull back your shoulder blades.
Mistake: overstretched neck
Mistake: unstable spine
Some athletes follow the weight with their upper body and arch their backs in the process . This happens when you can't torque or anchor yourself, or when your lower back is weak - especially after the final rep. Instead of bringing the weight down in a controlled manner, the athlete gives up the tension in the shoulders and hips at the highest point and lets himself be pulled down by the weight of the dumbbell. This negligence is a great way to end a workout with a pinch in your back. Injuries often happen at the beginning or at the end of an exercise. Therefore, always make sure to start and finish each exercise with good posture.
Adjust the handle
Source: Become a Lithe Leopard (updated and expanded edition)
