Totowa NJ Kettlebell Gym | Coach Jose Ramos
The Kettbell Swing is a complex exercise for most individuals. The reality is hinging at the hips is something I find most new members at Prime Performance struggle with.
I’m going to help perfect your swing with some simple cues I use at Prime.
Lets Start with what goes wrong with a bad kettlebell swing.
- Knee bend before hip hinge
- Feet not rooted into ground
- Rounded back
- Lifting the kettlebell with your arms
- Glutes not squeezed at top of kettlebell swing
Check out the video below to see what a bad swing looks like
Lets take a look at what a good strong Hardstyle kettlebell swing looks like
The points of a good swing
- hips are loaded ready to launch the kettlebell
- hinge at hip with minimal knee bend
- kettlebell is high between the legs
- arms stay connected to the body
- top of swing glutes are tense and hips fully extended “imagine pinching a coin with your butt at top of swing”
Lets get your form really dialed in for success. Check out these cues below
- Perfect your hinge: imagine your butt is reaching towards the wall behind you
- Keep your chest spread and big: Squeeze your shoulder blades together to spread your chest, keep a big chest through out the swing
- To much knee bend: do not let you knees stick out in front of your feet. keep a your shins vertical
- Propel the bell: Imagine your tossing the kettlebell towards a wall. The kettlebell swing should not elevate but float
Swing Hard and Swing Strong!