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How To Setup And Perform The Kettlebell Swing

 

1. The proper distance from your kettlebell can be hard to judge at first, but here’s a simple solution – use your foot.  Touch the kettlebell with your toes and use the back of your heel to determine how far to stand back.

 

 

 

 

 

 

 

 

 

 

 

2. Setup in an athletic position.  Your shoulders should be higher than your hips and your hips higher than your knees.  Make sure to keep your back as straight as possible and your neck neutral.  Grab the handle of the kettlebell with your fingers and tilt the bell toward you.  This will make the kettlebell an extension of your arm and take the tension out of your neck.

 

 

 

 

 

 

3. Your initial hike should be powerful.  Your upper arms should connect to your ribcage, your forearms should connect to your inner thigh and the handle of the kettlebell should pass above your knees.  You will also want to inhale through your nose as you hike the kettlebell back.  Make sure to stay in an athletic position during the hike.

 

 

 

 

 

 

 

 

4. At the top of the swing your hips and knees should be fully extended with an emphasis on forcefully contracting your quads and glutes.  You will also exhale through your teeth at the top of the swing.  The energy of the kettlebell is projected forward and not up.  The bell needs only to travel as high as your shoulders/face.

 

 

 

 

 

 

 

 

 

 

 

5. During the backswing the handle of the kettlebell bell should be above your knees and the kettlebell should be sent straight back and not down toward your feet.  Make sure to connect your forearms to your inner thighs and inhale through your nose during the backswing.

 

 

 

 

 

 

 

 

6. Finish your swings by setting the kettlebell down safely and quietly.  Keep your form tight and don’t relax and round your back.  Your finished position should look like your starting position.

 

 

 

 

 

 

 

 

Please comment below if you have any questions or click here to learn more.  www.rjkettlebell.com

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