AMRAP 12 Minutes:
Run 200m
10 KB Swing 53/35
10 Pull Ups
The most important thing while swinging a kettlebell is to protect the lower back by maintaining a solid lumbar curve. Next comes the issue of using the hips efficiency and actually swinging the bell vs. lifting it overhead.
In the first pictures of the above sequences, you will notice that Tracy has more of a squat posture and I have more of a deadlift posture. Both of us have good solid lumbar curves, so we are both safe, but the deadlift posture loads the posterior chain more so than the squat posture giving me more power to swing the KB with.
In the second picture, Tracy arms are just starting to lose contact with her thighs and she is starting to pull the KB forward and up with her shoulders and arms. Shoulders and arms are relatively small and weak in comparison to the hips. Notice my arms are still in solid contact with my legs which will allow my hips to drive the KB into the swing much more forcefully.
Full hip extension is occurring in the third picture of each sequence. This is the point when the arms should break contact with the legs and the KB will pop up into the swing. Tracy has already "lifted" the KB to stomach level at this point and has lost most of the power that the hips generate in the movement.
Another common error in the KB swing is the droopy bell which is caused by lack of hip drive and over use of the shoulders. If a heavy KB is pulled upward vs. swung from the hip it will often look like this at the top. Be sure to pop those hips and relax your arms to avoid the droop.
The best way to fix your KB swing is to take a light KB and start swinging it about chest high. Start with a very small hip drive and try to keep the arms completely relaxed. Focus on absorbing the downward force of the KB into a solid deadlift position with the forearms planted solidly on the thighs. Open the hips as quickly as possible tightening your quads and glutes forcefully as if you were going to jump from this position. Focus on keeping the arms totally relaxed, do not pull upward on the KB. Gradually increase the explosiveness of the hip extension each swing until the bell begins to reach full overhead height. If you can master the use of the hips in the KB swing, you will be able to swing heavier and heavier KB's more efficiently and you will benefit more from the exercise.
