Elite Physique The New Science of Building a Better Body

Kettlebell Swing
The kettlebell swing, popularized by Pavel Tsatsouline, builds explosive power and
muscle throughout the entire posterior chain. The key is to start with a relatively light
load and maintain perfect form with every repetition throughout this dynamic exercise.
HOW TO DO IT
1. Stand with your feet wider than shoulder
width, with a kettlebell resting on the ground
about a foot (30 cm) in front of you. Push your
hips back, keep your knees directly above
your feet, and then reach forward to grab the
kettlebell with both hands while maintaining
a neutral spine (see figure a). This is only
the starting position and is not repeated
throughout the subsequent reps.
2. To initiate the swing, explosively pull the kettlebell
so it swings back between your legs
(see figure b).
3. Explosively thrust your hips forward as you
stand, driving through the center of your feet,
using minimal assistance from your arms to
elevate the kettlebell. Swing the kettlebell up
until it’s around chest height (see figure c).
Your body should be perfectly vertical at the
end of the motion.
4. Reverse the motion, and continue for the
desired number of reps. To end the set,
perform a hip hinge and lower the kettlebell
straight down to the floor.
a
b
POSTERIOR CHAIN
ADVANTAGE
The swing encourages high-velocity hip extension,
which builds explosive power of the posterior chain.
COACHING CUES
• Maintain a neutral spine throughout the
exercise by moving within a range that suits
your mobility.
• The arms provide minimal assistance for the
swing; the majority of the elevation should
come from a powerful hip extension.
• The shoulders should remain down throughout
the movement; avoid shrugging.
• The heels should remain on the ground
throughout the movement. Drive through your
heels to keep them on the ground.
c
• The most common mistake is leaning the
trunk backward as the kettlebell reaches its highest position; your trunk should
be perpendicular to the ground at the peak of the swing.
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