Kettlebell swings are a great exercise and tool to increase power, strength, and reinforce proper movement patterns including the hip hinge. With the sharp increase in home exercise programs and minimalist equipment approach to fitness this past year, certain exercises and movements that would typically be coached properly go unchecked. This can lead to movement inefficiency and possible injury if the body is not prepared for the task at hand. To help demystify some of these common inefficiencies, we’ve put together this discussion on three errors we frequently see when teaching and coaching the kettlebell swing exercise.
- Kettlebell swings are intended to be an exercise that hinges at the hip. Often we see people turn it into more of a squatting motion with too much bend in the knee therefore losing movement efficiency and power as a result.
- Shrugging the weight and using the arms to finish the movement rather than using the hips and glutes. This places too much strain on the shoulders and neck and can easily lead to injury.
- Finally, over-hinging at the hips creates an environment that promotes low back pain and injury.
A proper kettlebell swing drives through the hips with slight knee bend and relaxed arms and shoulders. The weight should move with the momentum of the hip hinge and pop in a controlled motion without using your arms to pull the weight up. A controlled descent brings you back to the starting position. Using these tips and focusing on maintaining proper form and technique throughout the movement will help promote a more efficient, injury-free exercise.
