I can't tell you how many times I have witnessed the misuse of a kettlebell. What's more concerning then that, are the proper exercise
(such as the snatch, clean and swing) done with a faulty movement patter and/or improper technique. I put together 4 simple rules to live by that will keep you safe while you're crushing the kettlebell swing.
I. Hinge at the hip: The glute and hamstrings are the engines that govern this maneuver. In order to get generate the most power in the shortest amount of time you must incorporate hip extension. Think more of a deadlift rather than a squat. The hip should slide back and forth along the X axis without changing levels..Taking you from a bent over position to an upright stance without much quad involvement.
II. High & Tight- One of the easiest ways to throw your back out is to hold on to heavy weight while flexing and extending the spine in a dynamic or ballistic fashion. For this reason, I strongly encourage the athlete to command the kettlebell high and tight when passing through the legs. This will eliminate the need for the back to round during the hip hinge, better know as the active portion of the exercise.
III. Lock and Load- The Idea here is to lock the knees, elbows and glute when completing the swing. By doing so, you're ensuring maximum cellular activation is present through force distribution.
IV. Stay level head - There's not much of a reason to swing a kettlebell above the forehead. If we quickly consider sport, other than Olympic lifting, there are not many of them that require you to violently lift an object directly above your head. However, there are those that require you to project an object away from the body at just about shoulder length. If the reason why we exercise is to be better at life, there's no reason why our training habits don't reflect natural moments.
Be sure to tell me what you think below.
Go Steem!!