Week 2 Workout Wednesday: Kettlebell Swing
Kettlebell Swings: Hip Hinge Power
10/4/17
Kettlebell swings are a great hip hinge exercise for developing explosive power. The problem is so many people don't know the term "hip hinge." Also, so many people are caught up in the crossfit phenomenon and they see them do their swings where they are squatting and bring the kettlebell above their head?!?! Talk about an injury waiting to happen.
The difference between a squat and a hip hinge is a squat places more emphasis on the knee joint (top picture on side) where you get far more knee bend and loading of the quadriceps. When hip hinging, you prioritize the use of your posterior chain by loading the hamstrings and glutes (bottom picture on side.)
What I am going to do is break down each part of the kettlebell swing so you can see how each part is done correctly and then you can combine it all together:
1) Setup and Hiking the Kettlebell: You will start in a position like your are going to "hike a football" so that you can start in a hip hinge. Push the butt back putting all of your weight into the balls of both feet and heels. Flat back and head in a neutral position looking straight down at the ground. Grab the bell handle and hold like your are trying to break it in half and squeeze your shoulder blades together. Lock in your abs and don't lose tension. Hike the kettlebell behind you where the handle will be right around the groin and keep the bell high. A cue I tell people is hike the kettlebell back like you are trying to hit yourself in the butt with it.
2) The Forward Swing and Peak: Once the kettlebell swings back as far as it can go, reverse the momentum by snapping your hips forward and actively contracting your glutes, but make sure you don't hyperextend through your lumbar spine; go only to where your glutes are locked out. Maintain a good spinal position and never lose tension in the abs when coming forward. Legs should be straight with just a soft bend in your knees and "NEVER" use your arms to try and lift the kettlebell. The bell's movement is all generated from your hip snap; your arms are just holding the kettlebell. The kettlebell should never travel above chest height when at its peak. At the top the kettlebell will be weightless for a second. Make sure your abs are braced and ready for the down swing motion. The Forward Swing and Peak is where you are exhaling.
3) The Downward Swing: First take a deep breath and inhale on the backswing. As the kettlebell starts to drop, start to throw it forcefully behind you to ensure you put yourself into a hip hinge position. When you don't throw the bell behind you you are more likely to squat with the bell putting yourself at a higher risk of injury in the lumbar spine. Keep the handle of the bell above the knees as it should be hitting you near the groin area just like when hiking it back for the first time. Keep your abs braced, grip tight, and shoulder blades squeezed as you throw the kettlebell through your legs trying to hit your butt.
Again, kettlebell swings are considered a power movement. If you are just starting off fitness, start with the deadlift or a simple banded hip hinge and learn those two properly before going into the swings. If you have a lower back injury, I would avoid swings until the problem is resolved because the brute force of the swing could put you at a greater risk of injury.
Sorry so late on this post guys. It's been a hectic week but for Tip of the Day Thursday expect it posted tomorrow morning instead of later in the day!
Best,
Ryan
10/4/17
Kettlebell swings are a great hip hinge exercise for developing explosive power. The problem is so many people don't know the term "hip hinge." Also, so many people are caught up in the crossfit phenomenon and they see them do their swings where they are squatting and bring the kettlebell above their head?!?! Talk about an injury waiting to happen.
The difference between a squat and a hip hinge is a squat places more emphasis on the knee joint (top picture on side) where you get far more knee bend and loading of the quadriceps. When hip hinging, you prioritize the use of your posterior chain by loading the hamstrings and glutes (bottom picture on side.)What I am going to do is break down each part of the kettlebell swing so you can see how each part is done correctly and then you can combine it all together:
1) Setup and Hiking the Kettlebell: You will start in a position like your are going to "hike a football" so that you can start in a hip hinge. Push the butt back putting all of your weight into the balls of both feet and heels. Flat back and head in a neutral position looking straight down at the ground. Grab the bell handle and hold like your are trying to break it in half and squeeze your shoulder blades together. Lock in your abs and don't lose tension. Hike the kettlebell behind you where the handle will be right around the groin and keep the bell high. A cue I tell people is hike the kettlebell back like you are trying to hit yourself in the butt with it.
2) The Forward Swing and Peak: Once the kettlebell swings back as far as it can go, reverse the momentum by snapping your hips forward and actively contracting your glutes, but make sure you don't hyperextend through your lumbar spine; go only to where your glutes are locked out. Maintain a good spinal position and never lose tension in the abs when coming forward. Legs should be straight with just a soft bend in your knees and "NEVER" use your arms to try and lift the kettlebell. The bell's movement is all generated from your hip snap; your arms are just holding the kettlebell. The kettlebell should never travel above chest height when at its peak. At the top the kettlebell will be weightless for a second. Make sure your abs are braced and ready for the down swing motion. The Forward Swing and Peak is where you are exhaling.
3) The Downward Swing: First take a deep breath and inhale on the backswing. As the kettlebell starts to drop, start to throw it forcefully behind you to ensure you put yourself into a hip hinge position. When you don't throw the bell behind you you are more likely to squat with the bell putting yourself at a higher risk of injury in the lumbar spine. Keep the handle of the bell above the knees as it should be hitting you near the groin area just like when hiking it back for the first time. Keep your abs braced, grip tight, and shoulder blades squeezed as you throw the kettlebell through your legs trying to hit your butt.
Again, kettlebell swings are considered a power movement. If you are just starting off fitness, start with the deadlift or a simple banded hip hinge and learn those two properly before going into the swings. If you have a lower back injury, I would avoid swings until the problem is resolved because the brute force of the swing could put you at a greater risk of injury.
Sorry so late on this post guys. It's been a hectic week but for Tip of the Day Thursday expect it posted tomorrow morning instead of later in the day!
Best,
Ryan
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