Coach Sergei Karaliou demonstrates the most safe and efficient way to execute a kettlebell swing.
Some general rules:
· You must start with the right setup. It’s the same for either one or two-handed kettlebell swings. Hinge at the hips, keep your back straight and tilt the kettlebell(s) as you reach for it. This alerts your brain of the position you need to assume every time you swing the kettlebells.
· A common mistake is shortening the range of motion the longer you’re swinging the kettlebell(s). Make sure you achieve the full range of motion every time by: pushing your hips back, bending over, bringing the kettlebells as far back between your legs as you can, and then snapping your hips and locking them out. This helps recruit your lower body when swinging the kettlebell(s). Also make sure to keep your abs, quads and glutes tight. The kettlebell(s) should stop at your mid-chest.
· If you have orthopedic issues and you’re performing a one-handed kettlebell swing, make sure you don’t rotate your spine. When you reach for the kettlebell, keep your shoulders square, in line with your hips. Maintain that position as you bring the kettlebell back in between your legs. Perform several repetitions.
· It’s not recommended for people with orthopedic issues to execute the kettlebell sport technique because there is too much rotational force of the spine and internal rotation of the shoulder. This can increase of the risk of lower-back and mid-back injuries. Shoulders should be square with the hips. Come down without any rotation and maintain the full range of motion as you swing the kettlebell each time.
· Use the same technique when swinging two kettlebells as you do with one, but widen your stance. Swinging two kettlebells can be a little more challenging since you’re dealing with more weight so focus on keeping your shoulders in the sockets as you execute the move.