{"id":915,"date":"2015-12-11T09:45:31","date_gmt":"2015-12-10T22:45:31","guid":{"rendered":"https:\/\/teamonefitness.com.au\/?p=915"},"modified":"2016-06-23T17:43:41","modified_gmt":"2016-06-23T07:43:41","slug":"the-kettlebell-swing","status":"publish","type":"post","link":"https:\/\/teamonefitness.com.au\/the-kettlebell-swing\/","title":{"rendered":"The Kettlebell Swing"},"content":{"rendered":"

The Kettlebell swing is a ballistic exercise to train the posterior chain. The kettlebell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with the arms nearly straight.
\nThe key is effectively thrusting the hips, not bending too much at the knees and sending the weight forward, as opposed to squatting the weight up, or lifting up with the arms.
\nA correct swing requires an intense contraction of the gluteal, abdominal and latissimus muscles.<\/p>\n

COMMON MISTAKES<\/strong><\/span><\/h3>\n

Too much squatting<\/h4>\n

Many people turn their kettlebell swings into a quad dominant exercise. Always remember a\u00a0proper swing has maximal hip flexion and minimum knee flexion. Don’t bend the knees too much but hinge in the hips.<\/p>\n

<\/h4>\n

Heels or toes coming of the floor<\/h4>\n

Make sure when performing swings that your feet remain flat on the floor. Heels, toes and balls of the feet should be connected to the floor at all times.<\/p>\n

<\/h4>\n

Arms move up prior the hip extension<\/h4>\n

Remember that the hips are driving the movement. Extend the hips powerfully prior to moving up the arms. If not, arms and shoulders become too active trying to pull the kettlebell up to the desired height. If this happens, you often see that the bell drops rather than being in line with the arms.<\/p>\n

<\/h4>\n

Not maintaining a\u00a0straight back\u00a0<\/strong><\/h4>\n

It is crucial to keep your spine neutral throughout the entire movement at all times,\u00a0 so\u00a0it’s essential\u00a0to maintain a straight line from\u00a0your hips to your head. This means that if\u00a0your upper body moves down, your head goes down as well and\u00a0therefore stays in line with the rest. If this is not done correctly, you might hurt your back and\/or strain your neck.<\/p>\n

<\/h4>\n

No full extension in the hips<\/h4>\n

As the power comes from the hips, it is important to get a full extension at the hips and knees after swinging the kettlebell upwards. Thinking about standing in a vertical plank position, tall and strong with the abs braced and your butt pinching a rock. Well, not pinching a rock but crushing a rock!<\/p>\n","protected":false},"excerpt":{"rendered":"

The Kettlebell swing is a ballistic exercise to train the posterior chain. The kettlebell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with the arms nearly straight. The key is effectively thrusting the hips, not bending too much at the knees and sending the weight forward, as opposed to squatting the weight up, or lifting up with the arms. A correct swing requires an intense contraction of the gluteal, abdominal and latissimus muscles. COMMON MISTAKES Too much squatting Many people turn their kettlebell swings into a quad dominant exercise. Always remember a\u00a0proper swing has maximal hip flexion and minimum knee flexion. Don’t bend the knees too much but hinge in the hips. Heels or toes coming of the floor Make sure when performing swings that your feet remain flat on the floor. Heels, toes and balls of the feet should be connected to the floor at all times. Arms move up prior the hip extension Remember that the hips are driving the movement. Extend the hips powerfully prior to moving up the arms. If not, arms and shoulders become too active trying to pull the kettlebell up to the desired height. If this happens, you often see that the bell drops rather than being in line with the arms. Not maintaining a\u00a0straight back\u00a0 It is crucial to keep your spine neutral throughout the entire movement at all times,\u00a0 so\u00a0it’s essential\u00a0to maintain a straight line from\u00a0your hips to your head. This means that if\u00a0your upper body moves down, your head goes down as well and\u00a0therefore stays in line with the rest. If this is not done correctly, you might hurt your back and\/or strain your neck. No full extension in the hips As the power comes from the hips, it is important to get a full extension at the hips and knees after swinging the kettlebell upwards. Thinking about standing in a vertical plank position, tall and strong with the abs braced and your butt pinching a rock. Well, not pinching a rock but crushing a rock!<\/p>\n","protected":false},"author":2,"featured_media":3724,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43,44],"tags":[57,75,58,54,88,49,80,50,87,86],"yoast_head":"\nThe Kettlebell swing and common mistakes<\/title>\n<meta name=\"description\" content=\"The kettlebell swing is a ballistic exercise to train the posterior chain. Great exercise but often performed incorrectly. 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