Mastering the Kettlebell Swing
KB Swing
This past year I've really become fascinated with kettebells.
(Side Note: I also know and understand they aren't the be-all, end-all of training. My gym still has plenty of dumbbells, barbells, and a bunch of other equipment to help you get big and strong)
However, I do see the value in using them. And perhaps more importantly, I enjoy training with them.
But I digress.
After a discussion with Dan John on my Podcast several weeks ago, I realized how you can make a ton of progress not only in your kettlebell technique, but in your lifting technique and body movcement as well, just by focusing on the kettlebell swing and Turkish get-up.
This was reaffirmed this past weekend while watching Jason C. Brown coach at the IYCA Summit. He was having the trainees (who were other trainers and coaches), work on their swing technique.
When coaching the swing, you'll often see the same mistakes made time and again. Here's a short list:
- Simply picking the kettlebell up, versus setting up in the "hike" position at the bottom.
- Not pulling back aggressively towards the groin, both at the start of a set and within repetitions. Dan John calls this "attacking the zipper."
- Failure to keep the chest up and back flat.
- Not finishing "tall." At the top/finish position, think about extending the hips and knees simultaneously. This is preferable to a bowed position where the hips are extended but the client is also using a lot of low back extension to drive the movement as well.
- Too much tension throughout. Think about staying tight at the top and bottom, and focus on relaxing in between.
- Failure to "tame the arc." Many beginners are way too "loose" with the arc of the kettlebell. Instead, focus on shortening the arc and keeping it tight to your body both at the top and bottom positions.
This is obviously just a quick and non-exhaustive list, but hopefully it gets you thinking about your technique, or that of your clients/athletes.
What are some common issues you see when coaching or training? I'd love to hear your feedback below!
Stay strong
MR
Comments on This Entry
Posted by Craig at 09:16AM on February 16, 2010
Do the swing either without shoes or with something minimalistic like Chucks, NIke Frees or Vibram Fivefingers. That helps keep weight back on the hips instead of pitched forward on the toes. You can tell a lot about which muscles are being recruited just by watching the feet. If the heels are firmly "rooted" into the ground, you can be pretty sure that they're recruiting the posterior chain and not using a quad dominant knee extension.
Then, along with a neutral spine, ensure that the abs are maximally braced and the glutes are locked out at the peak of the swing. This prevents lumbar extension and ensures a smooth glute-driven hip extension. I cue this by using the back of my knuckles and tapping clients in the abs and glutes while saying a verbal cue. Solid muscle = recruited muscle. Relaxed muscle = future back pain.
I have a friend who made a hollow kettlebell filled partially with steel shot. It's a great tool to teach people to control the arc and not let the bell rotate in their hands at the top of the movement. If you can hear the shot jingling around, you're probably screwing something up. If it's quiet, the bell will be moving in a smooth, controlled arc.
Posted by Pete Brown at 10:05AM on February 16, 2010
I heard some very interesting things from a Mr. Charlie Weingroff, so I will try and not butcher them but also give props to him for getting me thinking about this.
Pay attention to the neck. Keep it "neutral" and in line with the rest of the spine. Most of my clients struggle with all the above comments but also when they move to the bottom of the swing they extend the c-spine so they can look up, I que them to keep it neutral but to move only their eyes up. They struggle at first but then it works.
Great stuff as always Mike.
Posted by Greg Giordano at 12:35PM on February 16, 2010
MR,
Do you feel that breathing with swings is something that can be "over-coached" or is this an area where attention to detail pays? I know some advocate inhaling on the concentric and exhaling on the eccentric with lighter swings and then reversing that on heavier swings. Would you get into that sort of situational detail or would you prefer to just instruct the client to remember to breath/breath naturally/not hold the breath throughout the set?
I'm also curious if you see a time and place for using a KB swing style that is almost pure hip hinge, a la an RDL or Good Morning, as opposed to the "normal" version where it's a bit more of a hip hinge/squat hybrid.
Posted by Will at 06:30PM on February 16, 2010
Addictive toys those KB's, Mike! They're getting bastardized through their growing popularity though, unfortunately.
Did you know they do this group class that is a spin & KB hybrid?! Seriously! They sit on a spin bike pedalling away while doing some KB stuff. God only knows how that is meant to work!
I find that after developing a sound hinge, the taming the arc is the next most common technique flaw, & is exacerbated in the one arm version.
I cue by lying client on floor and getting them to grab my wrist, as I grab theirs. I cue them to go limp, like rag doll, & pull them up. This shows them what the shoulder "falling out" feels like, a la losing the arc in the swing (leakage).
While still lying down with a gip on my wrist, I then cue how to lock the shoulder down, and pull them up again. Of course this time their body easily lifts up as one rigid unit, thereby demonstrating the "linkage" necessary throughout the swing.
@ MR - I think the breathing is the icing on the cake in perfecting the swing. I tend not to overload clients when first learning the swing with such details (they'll breathe in some way regardless!). When swing mechanics are sound, I'll add breathing cues.
With the RDL type swing, I see this a great beginner cue. I often regress to this style of swing if client has poor hip movement. Get the pure hinge/RDL style nutted out first, and progression to the full, as you call it "hinge/squat hybrid" is simple after this.
@ Pete - Yep, I find c-spine hyper extension is common probelm too. For clients that are really struggling with overall technique I tend to put rectifying this on the secondary list of priorities though after achieving a correct hip hinge and neutral lumber spine.
@ Craig - Agreed, barefoot or close too makes a huge difference (with virtually everything, but especially KB work & especially the swing).
Posted by Craig at 10:14PM on February 16, 2010
@Will
That shoulder thing is a good drill. I'm gonna steal it. I mean implement it. I think that's the nice way to say it.
Posted by Colin at 12:27AM on February 17, 2010
Good points on the Swing. Another would be to 'follow the bell with your eyes'. This keeps the head in a neutral position and avoids potential neck strain. Got this one from the 'Master' Steve Cotter.
Cheers
Colin
Posted by Mike Robertson at 07:35AM on February 17, 2010
Wow guys, great feedback and coaching! I was actually working on my swings yesterday, and feel they're continuing to improve. It's always a work in progress....
Thanks for chiming in!
Best
MR
Posted by Joey at 06:16AM on February 23, 2010
The swing is great! I typically use KB with beginners for movement pattern development. Deadlift, Swing, Goblet, Get Up
With the swing, personally I only teach the RDL style as most beginner trainees really need this type of movement pattern developed most. The goblet squat is enough to take care of their squat pattern development. I make sure they know the difference between hinge and squat.
Also to teach the swing I use the cue to "Stretch (RDL) and Snap".
Once they own the swing and goblet and have display shoulder stability in the get-up, then they get the dumbells and barbells.