HOW-TO: KETTLEBELL SWINGS

Have you seen people at your gym lifting or swinging around kettlebells?

Kettlebells are unique in that they extend the weight beyond your hand, unlike dumbbells, and can be lifted, swung, and held in ways that require increased stabilization.

One of our favorite kettlebell exercises is a kettlebell swing. This works your glutes, core, and more.  Here’s how to execute a swing:

1. Set-up: stand with your feet a little wider than shoulder-width, holding the kettlebell with both hands. Start with a lighter kettlebell until you feel confident in your proper form.
2. Backward Phase:  Swing the kettlebell back, between your legs, hinging at the hips, with soft knees (slightly bent). You should flex at the hips first, and then slightly at the knees, as you swing the kettlebell back.
3. Forward Phase: Swing the kettle bell forward, getting the momentum from the straightening of your hips. People often incorrectly use their arms to lift the kettlebell, but the power should come from your hips not arms. Squeeze your glutes and keep your core tight as you drive your hips forward.

Remember, avoid too much bend in the knees, or using your arms to lift the kettlebell.

Now that you know how to do a kettlebell swing…

• How often?
  • For some good cardio, do a lighter weight for a minute, break 30 seconds, another minute, repeat 5+ rounds.
  • For strength training, challenge yourself with a weight that you can do 8-12 reps with before you tire. Shoot for 3 sets!
• Ready for single handed swings?      
  • Try kettlebell swings with just one arm, or alternate between sides each rep. If you do the latter, switch the kettlebell over during the forward peak of the swing.
  • Single handed swings are great, because they get us off balance and simulate real life functional activities, like carrying heavy groceries in one hand.

Kettlebells swings are a great exercise to incorporate into your workout! Go to the gym and try it out!

By: Lisa Bartz, Cert. Exercise Physiologist