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

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.
Elite Home Workout’s Full Body Resistance Band Workout
Elite Home Workout’s Full Body Resistance Band Workout

July 15, 2020 2 min read

The COVID-19 crisis has made working out at home more of a necessity than just an alternative to going to the gym. With lockdowns in place and social distancing guidelines being enforced, most gyms and fitness centres are closed. This can make it more difficult than ever to stay in shape and avoid the dreaded COVID-19 weight gain.
How To Improve Your Energy Levels Post-Lockdown
How To Improve Your Energy Levels Post-Lockdown

June 08, 2020 3 min read

As lockdown measures begin to lift, you may find that you’re still in a groggy and lethargic state from staying at home. This feeling of exhaustion is completely understandable – the last few months have taken a physical and mental toll as we adapt to a new normal. Furthermore, studies show that the anxiety, stress and information overload from the lockdown can cause fatigue and tiredness.