The Swing (Two handed

Format of exercise description

The exercise will be presented with the following information:  Brief description of the exercise – an explanation of the exercise which explains how the exercise should be performed.  Technique considerations – provide elements that should be considered throughout the movement.

 Muscles used – the key muscles engaged during the exercise.  Images of the movement and cueing – the exercises are visually shown with space to include additional teaching points or cueing that will help them instruct the exercise.

The kettlebell swing is one of the most commonly known kettlebell exercises and involves the one of the fundamental human movements – the hip hinge. This exercise forms the movement of many other kettlebell exercises, so should be mastered before progressing to advanced kettlebell exercises.

Explanation of exercise:

The swing can be initiated in several different ways; the method explained here involves the kettlebell resting on the floor.

1. Stand facing the kettlebell on the ground and take a small step back whilst keeping it within hands reach.

2. With a straight back and slightly bent legs, flex forward at the hips to take hold of the kettlebells in both hands with palms facing towards you. 3. To start the swing motion, pull the kettlebell towards you, off the ground so it swings between the legs. 4. As it reaches the end point, which is roughly in line with your pelvis, thrust the hips forward into extension by contracting the glutes, to swing the kettlebell up in line with the shoulder. It may take a few swings to reach shoulder height so gradually build up to this position. 5. Once at the top of the swing, in a controlled manner, allow the kettlebell to naturally return back to the body, where it will swing between the legs. 6. One swing cycle has taken place once the kettlebell is at the bottom of the swing. To perform a second swing cycle thrust the hips forward and repeat point 4 onwards again. 7. To stop the swing exercise and return the kettlebell to the floor, whilst it is at the bottom of the swing motion. As it reaches the end of the swing cycle, slightly thrust the hips and lower the kettlebell to the pick-up or start position.

Technique considerations:

 Main movement consists of hinging at the hips, whilst the knees are slightly flexed throughout.  Weight of the body should remain over the heels without allowing any rocking forwards.  Neutral spine (straight back) throughout the movement.  Head is facing forwards all the time – not up or down.  Keep the shoulders retracted and chest open.  Knees should be slightly flexed during the full swing motion.  Arms are straight throughout – they should not support the movement but aid as a lever to swing the kettlebell.

 Knees should be facing forward with the feet slightly turned outwards.  Keep the core activated throughout the movement until the kettlebell is rested on the ground  Synchronise the breathing with the movement of the swing – i.e. breathe out at the top of the swing

Muscles used

The kettlebell swing is a posterior chain dominant exercises that mainly used muscles on the back of the body, which include:

 erector spinae  gluteals  hamstrings  core muscles (including transversus abdominis and multifidus)

Alternative, Modification or Progression

Alternative - Double kettlebell swing with two kettlebells

A very similar exercise to the normal swing movement, this exercise offers a greater rotational and coordination challenge in the sagittal plane and therefore produces more demands on the body.

Phase 1: The pick-up

Phase 2: The start

Teaching and cue notes

Teaching and cue notes

Phase 3: The swing

Phase 4: The put-down

Teaching and cue notes

Teaching and cue notes

E.g. Don’t relax until the bell is safely on the ground