Black friday sale now on!

0

Your Cart is Empty

February 27, 2018 2 min read

Technique Tuesday – The Kettle Swing

Time to learn how to perfect the classic kettlebell swing. If there is one movement to master, it is this. Do fewer reps with a heavy kettlebell for a strength workout, or more reps with a lighter weight and add in as part of a metabolic workout. The first tip to take note of is NOT to copy other people doing it at the gym; they may not be doing it right, and that can cause injury over time. The second tip to acknowledge is that this is an explosive ‘hip hinge’, NOT a squat movement from the knee. So with that in mind, let’s take a look at the correct technique for the kettlebell swing. 

NEED A KETTLEBELL? CHECK OUT OUR FULL RANGE HERE

The technique:

SHOULDERS:

Keep your shoulders relaxed to avoid shrugging the kettlebell and ending up with your shoulders around your ears.

GLUTES:

Activate your glutes by driving your hips through to a neutral position (where you are upright). Aim to keep your forearms attached to your hips until you reach neutral then, as your arms come up, squeeze your glutes to prevent overextending your lower back.

HEAD:

Your head position should be neutral. The gap between your chin and your chest shouldn’t change.

ELBOWS:

Use “soft” elbows throughout the swing. Keep your arms relaxed to take the tension out of your arm muscles and, instead, use the momentum of the kettlebell.

KNEES:

Your knees shouldn’t bend excessively during the swing – it should be a hip hinge motion. This is a posterior chain movement (the muscles on the back of your body), not a quads exercise.

So there you have it. Stay tuned for more videos coming soon!

 



Also in STRENGTH NEWS AND WORKOUTS

Top Motivation Tips For Your Fitness Goals During Lockdown
Top Motivation Tips For Your Fitness Goals During Lockdown

November 06, 2020 3 min read

With routines in disarray and an unexplainable feeling of lockdown lethargy, it can be so hard to maintain your fitness levels or to keep striving towards any fitness goals you had before lockdown. This is especially true when you’re used to working out at the gym or with a group of friends. So, how can you stay motivated to keep moving and working up a sweat when you’re stuck inside the confines of home?
Why should you add Battle Ropes to your Workout?
Why should you add Battle Ropes to your Workout?

October 12, 2020 2 min read

 

Fitness has changed a lot over the years, in fact it’s come a very long way. Now more than ever, we have more knowledge and insight into the human body and corrective exercise. We also have social media to thank for new routines, equipment and let’s face it inspiration. One piece of equipment that has successfully extended its reach is the battle rope.

Elite Workout's Suspension Trainer Body Pump
Elite Workout's Suspension Trainer Body Pump

September 01, 2020 2 min read

 When working out at home, there are many effective ways that you can build strength and muscle without investing a heavy dumbbells, weight bars, and kettlebells. While these are remarkably effective at helping you reach your fitness goals, they can be expensive and dangerous if used improperly.