Official Website of Sarah E. Rippel, BS, CPT, FMS

-The Kettlebell Swing-


 

The kettlebell swing is an awesome exercise!  It’s definitely one of my favorites.  The information below is part of my exclusive “Subscriber Specials” content, but I wanted to share it with everyone!

The KETTLEBELL DEAD SWING is a great way to learn the proper mechanics of the “typical” swing.  By returning the kettlebell to the floor after each rep, you are basically forced to assume a position that “loads” the hams and glutes, thus setting you up for the perfect swing!

kbswing11 kbswing21

You MUST produce momentum!  The Dead Swing is a great way to work on this, because you must generate enough power from the ground up for each rep.  Also, the starting position encourages proper body position.  Stand with your feet slightly wider than shoulder-width, and line the kettlebell (or use a dumbbell and hold one end) up with your heels.  Sit your hips back, keep your chest up, and shoulders back.  You should be sitting back on your heels, and will feel your hamstrings and glutes (they are “loaded” in preparation for the movement).  Driving through your heels, swing the kettlebell up as you exhale, allowing it to reach a level no higher than your shoulders.  If you have momentum, the bell will feel weightless at the top of the swing.  In a nonstop fashion, reverse the movement and return the kettlebell to between your heels.  Do not allow the kettlebell to pull you forward!  You are swinging the kettlebell in an upwards arc.  At the top of the arc, the kettlebell should naturally swing away from your body.  It shouldn’t dangle from your hands.  Guys, use a 12-16kilo kettlebell (or a 25-40 lb dumbbell).  Ladies, use an 8-12kilo kettlebell (or a 15-30 lb dumbbell).  Perform 10-20 reps.

Here’s a video of myself talking about the kettlebell swing (don’t make fun of my Texas accent)! 🙂

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2 responses

  1. Great instruction. Very clear and easy to follow. Thanks for the video and the text explanation!

    December 20, 2008 at 7:47 am

    • Thanks Leslie! Glad you got a kick out of it! 🙂

      December 20, 2008 at 3:45 pm

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