Elitefts™ Director of Education Mark Watts explains and demonstrates a basic teaching progression for the kettlebell swing. The kettlebell swing is an outstanding exercises to improve power in hip and knee extension while developing the musculature in the posterior chain. It is also an excellent way to teach beginning athletes the the hip-hinge. This progression is ideal for teaching the swing to a larger group of beginning athletes.
Crash Course in Proper Execution from the elitefts training logs:
- Stand in a squat stance with the KB resting on the ground in front of you. You should have your back arched with the knees slightly bent. Grab the kettlebell by the handle
- Throw the kettlebell through your legs like you are long-snapping a football.
- Squeeze your butt cheeks and quads. "Pop" your hips. You should be standing tall and throw the KB out in front of you. This will keep you in a better posture and engage your abs. Don't raise the weight with your shoulders.
- On the second downward swing, try to hit yourself in the nuts as hard as you can. Seriously. And then move out of the way at the last moment. This should look like an RDL (knees slightly bent) like you are peeing with a boner.
- Repeat step 3
- Repeat step 4
Here is the first take we did with Purchasing Director, Chuck Kimerline. This explanation may not be appropriate for all groups of athletes.