The kettlebell swing is the single most important exercise for firming up the butt, hips, thighs and abs–while creating a strong, healthy back. It is a very athletic movement that can benefit anyone who is able to perform it safely. Here’s what you MUST do to get the results you deserve…
Key points:
1. Your hips and lower body must follow a deadlift pattern, NOT a squat pattern.
2. The shins remain as vertical as possible with little to no forward movement of the knees.
3. The back must remain straight or neutral throughout the movement.
4. Reach back with your hips, not down (which encourages the shins breaking vertical.)
5. Hike the kettlebell between your legs and toward your tailbone.
6. Keep the heels down, pressing your feet strongly into the floor.
7. Your knees must track your toes. The feet may turn out SLIGHTLY but no more than 45º.
8. Snap your hips forward aggressively from the bottom of the movement and extend the hips fully at the top by clamping your glutes together forcefully.
9. Body achieves a straight line at the top; do not let your upper body lean back. Instead, flex your abs and think of getting tall.
10. Pull your kneecaps up to tighten your quads, DO NOT force the knees backward.
11. Keep your arms straight and the shoulders down throughout the movement. The kettlebell is an extension of your loose arms and should not flip upward.
12. Use biomechanical breathing, inhale sharply and tighten your abs during the backswing and exhale sharply as your hips extend– not when the kettlebell reaches the top.
For complete instruction see Andrea Du Cane’s Kettlebell Boomer DVD.
Perfect Kettlebell Swing
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