The kettlebell swing is an incredible exercise for developing explosive power, core stability, posterior chain strength, as well as torching calories and toning your butt and legs! It’s also loads of fun, and can add joy to your workouts. Joy I tell you!
The swing is a hip hinge movement so we have to train the body to understand this movement pattern.
Here are three quick easy drills you can do at home. If you’ve never done a swing before, work on these three exercises for a few weeks, before progressing to a KB swing. If you’re already swinging a bell, these drills serve as an excellent warm up before a session involving swings, and can help you improve your swing technique.
1) Hip bridges
Do 3 sets of ten, making sure your hips reach full extension at the top. Squeeze the glutes hard and keep the knees in line with the hips
2) The stick trick
Get a broomstick, place it along your spine so it has three points of contact – the back of your head, your mid back between your shoulder blades, and your tailbone. Stand with your feet hip distance apart, contract your abs. Perform a hip hinge by pulling your hips back and pay attention to maintaining all three points of contact with the stick. If contact is maintained, you are performing the hip hinge correctly. If the stick loses contact with any one point, you have flexed the spine somewhere. Keep trying until you get it. Focus on sticking your butt out and keeping your back flat. A mirror may help.
3) The wall tap and explode
Stand an inch away from a wall, then stick your butt out to tap the wall. Step another inch away from the wall and repeat. Do it a third time, this time adding a forward thrust as your butt leaves the wall. Squeeze the glutes hard and exhale sharply. Do this one a few times. Finally, take one more big step away from the wall, and this time perform the movement (you won’t touch the wall) and thrust the hips forward explosively, jumping at the same time. Do this three or four times, squeezing the glutes and exhaling explosively at the same time. Once you have nailed this, you are ready for the swing.