Kettlebell 10kg

 

Kettlebell swing

 

Training details guide

 

· Starting position: Similar to the deadlift starting position, but the kettlebell is slightly forward. Inhale, bend your hips and knees, move your hips back, and let your arms hang naturally to hold the kettlebell.

 

· Backward swing power accumulation: Use your body weight to actively swing the kettlebell backward and upward between your legs, with your core tight, back straight, and eyes looking forward and downward.

Action focus: Forearms touch the inner thighs/groin, shoulders in front of the hips.

 

· Explosive forward swing: This is the key! Exhale, violently push your hips forward and upward, and squeeze and contract your hips instantly.

This force drives the kettlebell forward like a pendulum.

Relax your arms and straighten them, and follow the kettlebell down!

 

· Height and control: The kettlebell swings to about shoulder or chest height by inertia.

At the highest point, the body should be in a straight line (head-spine-hip-knee-ankle), and the hips are fully extended and tightened.

Actively control the kettlebell to fall, return to the backswing position, and start the next one.

 

· Breathing: Inhale during the backswing, and exhale forcefully when the hips are pushed forward.

 

Guide to avoiding mistakes

 

· Squat swing: Excessive knee bending when squatting, poor hip power, more like squatting.

Solution: Emphasize hip-dominated movement mode, and the knee bending range is much smaller than deadlift.

 

· Swing the kettlebell with your arms: Excessive bending of the arms, swinging the kettlebell with shoulder strength.

Solution: Lock the elbow joints, imagine that the arms are the "chain" connecting the kettlebell and the hip power, and the power comes from the explosive hip thrust of the hips.

 

· Lumbar hyperextension/flexion: Excessive back arching at the peak of the front swing, or arching the back during the back swing.

Solution: Tighten the core throughout the process to keep the spine neutral and stable.

 

· Head following the sway: Wandering eyes disrupt balance and spinal alignment.

Solution: Fix your sight about 2-3 meters in front and below.