Stop the Insanity

Shawn Mozen

Stop the insanity! I don’t care if you were taught how to do swings by a Russian Kettlebell sport champion or silver back gorilla, basics are basics. I recently had the misfortune to view a new instructional DVD and was shocked at how this “certified” instructor taught the basics of the Kettlebell swing. The instruction was so bad that I have no doubt that anyone who trains with this series will hurt their backs. Every week at the physiotherapy clinic I see people with bad knees, backs, elbows and I fear I will start to see more and more if people train this way. In an effort to stem the tide of what can only be described as the most appauling lack of basics I have ever seen I will break down the basics of the Kettlebell swing. If the following explanation wasn’t covered by your instructor or the instructional product you purchased I encourage you to find out why. Ask your instructor about these points and really think about their answer. They owe it to you to get it right. This is not a question of pride but a matter of health. If they don’t understand the how and the why of an exercise they have no business teaching you.

Top down bottom up Swings

The following checklist is an essential part of learning how to properly perform a Kettlebell swing. Follow each step as you work on your Kettlebell practice. The swing is the foundation upon which most Kettlebell exercises are based. If your swing form is bad you will risk injury and at the very least you will not get the results you are looking for from your training.

Standing with your feet aproximatly shoulder width apart toes pointing forward performing the following:

1) Eyes--- Your eyes should be fixed on a point straight ahead. Don’t look down as you begin your swing. Looking down will cause you to round your back. If you can not find the Kettlebell which is at your feet without looking down for this kind of training will be to tough for you.
2) Shoulders--- Roll your shoulders backward as though you were trying to pinch them together. Imagine someone with their fingers between your shoulder blades. Now thy to pinch those fingers as you roll your shoulders backward. Notice how this opens your chest. This will help prevent you from rounding your back as you lower into the squat.
3) Hips/Breathing--- Inhale through your nose as you sit back. The breath should be a sharp inhale followed by contracting your core. You are not pulling in your abs or pushing them out but rather tightening them as though you were bracing to receive a punch. Slowly sit back as though you were trying to lower yourself to a bench that is further than directly behind you. You should be actively pulling yourself down by your hip flexors. Imagine someone holding your hips and pulling you back towards the bench. The idea here is to sit backward and not down. If you sit down your knees will pass your toes. Poor form might eventually cause knee problems. Proper form will ensure that your legs are strong and your knee healthy. If you aren’t flexible enough to sit back without your knees passing your toes work on your hipflexors until you can sit back. To help you sit back during one arm swings you may want to push your other arm forward. Imagine you are pressing against a wall and driving your hips back.
4) Knees—As mentioned above your knees should not pass your toes. They should also not bow outward or fold inward. Knee stability is a must as you perform your swings. To help gain this kind of stability imagine as you sit back that your femur bone is pulling out of your hip. You are going deep into the squat and your knees art bending but not moving from side to side.
5) Feet—At the bottom of the squat your feet should be flat. You are loading the weight back into your heels. You should NOT be on the balls of your feet. It is normal at this point to sometimes find your toes lifting a bit. Try to get your weight into your heels as you sit back and load up your hamstrings. This is your power position and the thrust you will get from loading your hamstrings will be the difference from lifting the Kettlebell with your entire body and lifting improperly with your back and arms.

Grab on to your Kettlebell with your arms straight. You may want to try to tear the Kettlebell apart. This will help lock out your arms. Lift slightly with your legs to pick the bell off of the ground. Swing it back and forth slightly to gain a little momentum. (This move is good for beginner. It will help you learn how to use your hips and not to lift with your arms and back) As the Kettlebell swings back between your legs start the following.

Bottom up

1) Feet--- As the Kettlebells swings backward push your feet hard into the ground and straighten your knees. Breathe out through your mouth with your tounge behind your teeth (almost a hissing sound as you keep your breath pressurized but let some escape. Think of the sound a boxer makes when they punch.)
2) Knees—Lock your knees as the Kettlebell passes your hips. Don’t be afraid to straighten your legs and lock at the knees. A nice sharp move here will go a long way to properly powering the Kettlebell up.
3) Hips—Thrust with your hips and contract your glutes. The hips are your power center. Use your hip snap to move the Kettlebell and lift the weight. Weak hip movment and tired legs will cause you to lift the Kettlebell with your back and arms.
4) Arms—Keep your arms straight as the Kettlebell moves upward. The bell should be an extension of your arm and it should feel as though it is floating up from the lower body explosion. The swing should end at eye height or take it higher if you want a greater range of motion.

Kettlebell basics such as those above are difficult to lay out in perfect detail using the written word. I hope that this check list is helpful. Here is a sample clip of Agatsu Kettlebell Instructor Sebastien Gignac www.instinctraining.com performing the swing.

If you were not taught by your instructor the above basics find out why.