Techniques, Skills and Proficiencies - Mastering the Kettlebell. Part1

Last time we looked at the origins of the KB as well as benefits. 

It was suggested that some people are not 100% sold on the concept and while I strongly encourage you all to consider your options carefully, I will say flat out that I am a HUGE Fan of Kettlebells!

Two Handed Kettlebell Swing

So without any further ado:

The Two Handed Kettlebell Swing.

Before you begin, ensure that you have the correct KB for your skill level - First Time Ladies: 8kg should prove sufficient (for now ;) ). Guys a 12 or 16kg should do you. Don't be foolhardy, make sure that you're comfortable with the weight.

Kettlebell swings are the foundation movement for virtually the entire range of KB exercises! Needless to say, the correct completion of the movement is essential! 

• Step 1) The Posture. Facing toward a mirror, if you have one available, Place the KB between your feet. Assume a squat by shifting your weight through your heels and bending 90 degrees at the knee. Lead forward with your chest, holding onto the KB. Your back should be as flat as possible - achieve this by Squeezing your shoulder blade together tightly and lifting your chin, looking straight ahead. This maintains proper Lumbar curvature.

Good Form

•  Step 2) The Drive - Keeping your shoulders and back squared, and your chin up. Drive your hips forward and swing the KB, all the while rising up. Push your full weight through your heels.Your arms should be relaxed during this phase - only preventing the KB from Flying away from you. I.e. do not try to lift the KB from the shoulders. if you are performing the initial drive correctly the KB will lie horizontally - if not it will dip and hang from your hands. Allow the drive to bring the KB inline with your shoulders, for now, you want it to be parallel to the ground. 

Correct Form - Driving from the HIPS!!

Lifting from the Shoulder - Wrong.

• Step 3) The Return. From here on out its about maintaining your posture. As the KB begins to return to the start position - so do you. Do not try to arrest the or slow the KB's descent. Allow it to gain momentum and swing through your legs. (Posture is key all the way through this movement. Shoulders together, chest open and chin up.) Returning yourself back to the starting squat position, with the weight swinging through - Immediately Drive it forward and repeat the process.

1 Posture. 2 Drive. 3 Return. Repeat

Fairly simple then no? Remember that once you have finished your set you must Return the KB to the floor, by maintaining Posture! This is to reduce the risk of back injuries.

Have fun with the Iron! Please post any feedback or questions you may have.

Organised.

Committed.

Determined.