The Kettlebell Swing is a firm favourite with many people, not just because it's fun and it feels good, but because of it's all over strength building qualities, particularly for the posterior chain and it's ability to build a powerful hip extension, which translates very well to Olympic Lifting. CrossFit Seminar Staff member James Hobart demonstrates the American kettlebell swing in this version, which brings the kettlebell directly overhead, but you may like to start out with the Russian Swing, which just requires you to swing the kettlebell to a height in line with the eyes. This is especially advisable if you are not very mobile in the shoulders or need to build up strength in your back and core. Remember to focus on keeping a neutral spine and a switched on core in order to protect your back.
Points Of Performance
- Stand on feet with shoulder width apart (or slightly wider)
- Hips descend back and down, but stay higher than the knees
- Lumbar curve maintained
- Knees in line with the toes
- Hips and legs extend rapidly, driving the kettlebell overhead
- Heels down until hips and legs extend
- Arms remain straight
- Arms pull the kettlebell to over the middle of both feet
- Hips sit back in a partial squat as the bell descends to begin next rep
