The Basics of the Kettlebell Swing
To make the most of your kettlebell swing for power and consistency, and to optimize transferability to other exercises, make sure to nail these basics:
- Perform a proper hip hinge, not a squat (like a good morning, not a wallball)
- Practice your hip hinge in sets of 15-30 to ensure consistency
- A Russian kettlebell swing brings the bell to your eyeballs, an American swings brings the bell overhead. Both are achieved by an agressive hip opening, not your arms. (Heavier Russian swings are generally preferred over light American swings.)
- Your arms are ropes attaching the bell to your torso. Set your shoulders back and down and keep your grip loose but firm.
- In conditioning workouts break your swings up into reasonable sets so your grip doesn’t fail and try to breath comfortably like you would during running, rowing or double unders.
Kettlebell swings can be used as a strength or a conditioning tool in CrossFit.