How can you identify and correct common kettlebell swing technique errors?

1 The basics of the kettlebell swing

Before you start swinging, you need to understand the basic principles of the kettlebell swing. The kettlebell swing is a hinge movement, not a squat. This means that you bend at your hips, not your knees, and keep your back straight and your core engaged. The kettlebell swing is also a ballistic movement, meaning that you generate force from your lower body and transfer it to the kettlebell through your arms. Your arms are not pulling or lifting the kettlebell, but acting as ropes or hinges. The kettlebell swing is also a full-body exercise, involving your glutes, hamstrings, quads, back, shoulders, and arms.

3 Rounding your back

Another common kettlebell swing technique error is rounding your back. This happens when you lose your neutral spine alignment and curve your lower or upper back. This can cause pain and injury to your discs, ligaments, and muscles. It can also reduce the power and stability of your swing. To correct this error, you need to brace your core and squeeze your shoulder blades. You should maintain a straight line from your head to your tailbone throughout the swing. You should also avoid looking up or down, but keep your eyes on the horizon. This will help you keep your back safe and strong.

4 Using your arms

A third common kettlebell swing technique error is using your arms. This happens when you try to lift, pull, or curl the kettlebell with your arms instead of letting it swing freely. This can cause fatigue and strain in your arms, shoulders, and neck. It can also reduce the power and speed of your swing. To correct this error, you need to relax your arms and grip the kettlebell lightly. You should let the kettlebell swing from your hips, not your arms. You should also avoid bending or extending your elbows, but keep them locked out. This will help you use your arms as ropes or hinges, not as motors.

5 Losing tension

A fourth common kettlebell swing technique error is losing tension. This happens when you relax your muscles or let go of your breath at the wrong time. This can cause loss of control and coordination of the kettlebell and your body. It can also reduce the power and effectiveness of your swing. To correct this error, you need to create and maintain tension throughout the swing. You should tighten your glutes, core, and lats at the top of the swing, and exhale sharply. You should also inhale through your nose and keep your mouth closed at the bottom of the swing. This will help you generate and transfer force, and protect your spine and joints.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?