Exercise of the Month

The Kettlebell Swing is the Exercise of the Month of February

The Swing is the basic movement in kettlebell work.

1. Start with the kettlebell on the ground and your body loaded into a squat position.










2. Drag the kettlebell back, bringing it between your legs and close to your body. Your knees should be bent, but not in a deep squat.

3. Powerfully snap your hips forward while squeezing your glutes to drive the bell in front of your body. This should be done in one quick powerful movement, not in segments.








4. By keeping your lats (the muscles of your upper back) and glutes engaged, stop the momentum of the bell no higher than shoulder height, and control the swing back down between your legs.




Pointers:
1. Think power from hips, not arms. You should never "arm up" a kettlebell
2. Start with a lighter weight so your can properly learn the movement
3. At the top of the swing, look out for arching your back. If you keep both your glutes and the muscles of your back engaged, you won't lean back

Duke Personal Training DOES NOT endorse the overhead swing often suggested by Crossfit. In terms of cost/benefit, the potential cost to the low back is far greater than any strength advantage of continuing the swing overhead.