Kettlebell Swing Technique Tips

Kettlebell Swing Technique Tips

After yesterdays Kettlebell Swing Technique post
John Scott Stevens (RKC) was good enough to critique my swing technique and post some pointers and corrective actions.

John can be found at
OmahaKettlebell.blogspot.com

There is a lot to work on here, but hopefully this should serve as a great resource for sound technical kettlebell swinging

The RKC Hardstyle swing is about maximum tension at the top, projection of force forward and explosive, crisp hip drive.

AS your hardstyle swing technique improves you will not be able to perform as many reps as each rep will become harder and you will be generating muscular tension at the top and bottom of each rep. The result is a more brutal and efficient workout. You will get better results from less reps. Less will become more.

Kettlebell Swing Technique Points

Do not let your shoulder come out at the top of the swing.
Retract your shoulder (suck it in) especially at the top of the swing (activate the lats).

Do not let the one arm swing pull the working side forward.

Stay tight and keep your chest squared parallel to the facing wall. This activates the obliques.

Do not drive your knees forward.

Keep your shins vertical and drive back with your hips. This is safer on your knees and lower back.

Do not swing too high. The hardstyle swing is about projection of force forward, not upward.

Imagine your hip drive throwing the kettlebell forward toward the facing wall, not up toward the ceiling.

By swinging too high you are forcing yourself to lean back and extend your lower back.

Keep your knees locked at the top of the swing.

At the top of the swing your body should form two straight lines. One vertical line from your feet to the top of your head and one straight line from your shoulders to the kettlebell.

Keep tension in your abs and glutes at the top of the swing.

Build maximum tension at the top as if you are trying to freeze the kettlebell at the top of swing.

Do not be passive and let gravity pull the kettlebell downward for you.

Aggressively hike pass the kettlebell backward on the downswing.

This will force you to perform the next rep against a kettlebell that has been accelerated faster than gravity would allow.

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