Improve your kettlebell swing by fixing these 4 common mistakes

Improve your kettlebell swing by fixing these 4 common mistakes

The kettlebell swing is a ballistic hip joint exercise that strengthens your butt and grip and increases your heart rate in a way that is gentle on the joints. The kettlebell swing is a fundamental movement upon which many other kettlebell movements are based, including the snatch, clean, and clean & press. It is arguably the best tool that, when done correctly, provides the best mix of strength and cardio.

But do you know what other title the kettlebell swing has? It might be one of the most botched moves in the gym. It's a hip joint, but is often performed more like a combination of squats and front raises. Many lifters have their swing styles because we are all put together differently, but that doesn't change the fact that proper hip movement is the goal of this exercise.

Here we'll go over what makes a good kettlebell swing and address a few major flaws with simple kettlebell swing fixes to get the most out of this excellent exercise.

Kettlebell swing form tips

You'll be tired of hearing this, but the foundation of the swing is based on hip hinge and hip extension. Without these two important elements, you'll do something between your legs with a kettlebell, but it won't be a swing.

A good form for kettlebell swings consists of:

• Aufbau wie beim Langhantel-Kreuzheben mit dem KB leicht vor dir.
• Mehr Hüftflexion als Knieflexion.
• Spannung in den Kniesehnen spüren und nicht im unteren Rücken
• Halten Sie Ihre Schultern unten und die Brust hoch, wenn Sie die Glocke greifen.
• Wandern Sie den KB hinter sich und beenden Sie den Schwung mit Ihren Gesäßmuskeln.

There are some intricacies to the kettlebell swing that purists like to get into, but the above cover the big rocks of the swing. Next, let's move on to some common swing mistakes with some simple kettlebell swing fixes.

4 Simple Solutions to Common Kettlebell Swing Mistakes

The kettlebell swing has many benefits, including improved grip strength, cardiovascular capacity, and slamming glutes. However, some lifters try to progress quickly with this exercise before learning the nuances of the deadlift and its variations. If you don't know how to deadlift, you have no business doing the kettlebell swing.

The swing is an acceleration deadlift. You learned to crawl before you could run because you have to learn slowly. Become comfortable with the deadlift and its variations before hiking a kettlebell between your legs.

Now let's get into some common kettlebell swing fixes for the most common mistakes.

1. Poor setup

The video above is about how to set up the swing. This varies from person to person, but the most serious mistake is standing too far away from the kettlebell. If the bell is too far from your feet, you will have to shift your weight too far forward, causing you to shrug your shoulders to reach for it. With your hips higher than your shoulders, you will have difficulty generating power on your first swing.

Fix it:It helps to stand sideways against a mirror to make sure your hips are below your shoulders. Also, form an imaginary triangle with your feet and the kettlebell. Your toes form the bottom of the triangle and the base of the kettlebell is the top. This ensures that the kettlebell is only a short distance away from your feet.

2. Squat-like swing

The goal of the movement is to generate power from your hips, not your knees, but many lifters still rely on squatting in a squatting position to become more explosive. Stop it.

Fix it:The first step to preventing a squat swing is to learn proper hip hinge. Good hip hinge technique only sometimes guarantees a good swing, considering how much faster it happens, but it goes a long way. The second solution is to swing with a short foam roller between your legs. This is a reference point for keeping the kettlebell above your knees during the downward arch. Knocking over the foam roller means you are squatting your swing.

3. It's not a front raise

The kettlebell swing is a ballistic hip hinge, not a front raise, although proponents of the American kettlebell swing may argue otherwise. Minus the American swing, some lifters still think the higher the swing the better the swing, but in reality the swing loses its luster when converted to a front raise.

If the kettlebell hangs at the top of the swing and you feel it in your shoulders, you are using your upper body too much.

Fix it:The arms are an extension of your hips and are only used to hold the kettlebell and should not be lifting weights. One way to overcome this habit is to constantly tape your armpits and arms together, and when you feel significant separation between your arms and upper body, stop doing this.

4. Don't lock out the glutes

The point of swinging is to strengthen the glutes, hamstrings and lower back. Some lifters, to be ballistic and see how high they can swing the bell, arch and finish with their lower back, not hip extension. This is difficult to understand while performing, but your lower back will tell you the next day. Either have someone watch you or record yourself swinging.

Fix it:The kettlebell swing lockout position looks like a standing front plank. To ensure you're using your hips and not your back, the following tip I picked up a while ago is to squeeze your quads during lockout. Intentionally flexing your quads promotes hip extension and ensures you finish your swing with your hips, not your back.