Lower Body Workout 7/28/16 and how to do GREAT kettlebell swings!

Today was a quick, 45 minute, lower body workout. Everything was really straight forward, but sometimes the simplest lifts, are your best ones.

I ended with kettlebell swings, and that's what we are going to talk about today. I see so many messed up KB swings when I'm coaching! The most common problem is that people bend their knees too much and try to squat the kettlebell. It is NOT a squatting motion, in fact, the knees are just barely bent enough to not be locked; it is a hip hinge motion. I like to use the example of an explosive RDL.

Here are the cues I like to give when teaching the KB Swing:

• Start with the kettlebell on the ground in front of you by about a foot
• Reach down and grab the KB, pinch your shoulder blades back and down
• "Hike" the kettlebell back like a football, pushing your hips back
• Squeeze your glutes, explode forward with your hips, driving the KB into the air
• Depending on what kind of swings you're doing, only bring the KB to chest height
• Keep your arms locked out, glutes come all the way forward
• Keep your core tight, making sure you don't go into hyperextension with your back
• Allow the KB to "pull" you back down, while you push your hips back, letting your body fold over
• Do not round your back at the bottom of the swing
• Maintain a tight core and neutral spine by continually pinching your shoulder blades back and down
• Repeat and enjoy :)

Thanks for reading, get swinging!

-Nick