www.OnTheEdgeFitness.com Instructions on learning the foundation of kettlebell exercises. Lauren teaches you how to perfect your kettlebell 2 handed swing. Common mistakes are covered.
Related posts:
Kettlebell Swing
Previous post: Kettlebells for sale
Next post: Kettlebell Clean
{ 25 comments… read them below or add one }
good video. i am IKFF certified. i am all about the efficient swing . forearm to inner thigh the hip thrust.
Thank you for your explanation for the hip snap. This was very informative
I’ve been swinging the kettlebell too low to the ground, thanks for correcting me. Excellent video. Thanks
This is a great example of a “hardstyle” kettlebell swing taught by RKC. For those people wondering why her arms don’t go that high, they’re not supposed to. Firing the lats keeps the shoulders in place and doesn’t let the arms flail about. Much safer this way, esp. for your back. To the person asking what the swing works: quads, hams, glutes, abs, lats, forearms, teres major, erector spinae (low back). Basically, it works everything….safely.
The bible says lack of knowledge is the downfall of the people, how true your video just told me why I have this lower back pain. Thanx for the post
Just discovered the kettlebells. Love it.
@cherfer When you lose your hip snap, either stop and take a rest or use a lighter size.
When I start getting tired, I lose my hip snap… any suggestions?
What’s your opinion of the way crossfit does them, w/the arms going completely overhead?
I tried some swings the other day with my 10kg hex dumbell,after a couple of sets i was wheezing like a burst football!,lol,think im a bit past it.
@Yshuah Also, it depends on how fast your are swinging the kettlebell. If you are swinging it fast enough and sitting back into it enough, the centripital force is often easily enough to swing the arm well over the head. But if the arms are not loose and bell not hugging a tight arc, things can be a bit different.
@Yshuah Not necessarily, alot of it can depend on the flexibility one has in the upper body, tight lats, infraspinatus etc.. can tend to make the arms not swing as freely past a certain point.
She is engaging her lats more and this prevents the bell from swinging very high. Not wrong, just different. Otherwise it is a nice powerful swing.
@LoveOneAnother1
Is the swing a arm/shoulder workout?
I always thought swing is for driving it forward and snatch is used for driving up.
Yeah…that’s something that Crossfit values – range of motion, but, like I said, maybe not all training methods agree w/ that. As far as girly push-ups go, I’m still on those myself, but hoping to work my way up to the real thing someday…?
I agree with you. She is not raising the bell up parallel to the floor. This means she is not working her arms and shoulders as well as she could. In her demonstration without the weight, she brings her arms parallel to the floor, but with weight, her amrs do not come up high enough to work the shoulders. This makes me think about girly push-ups versus standard push-ups. Men should not consider this form any more seriously than they would consider doing push-ups with their knees on the floor.
Chest level is good enough. Typically, unless the person has a stellar hip pop, the arms start lifting it higher than that.
When you say “above your head,” do you mean your arms being past parallel w/ the floor? I’m not advocating going all the way above your head, but the way I learned it, you take the bell at least to the level of your face or above, but obviously that’s not the way that everyone does it, and that’s fine by me. No biggy!
Pavel Tsatsouline is a Russian, and started the RKC system and Valery Fedorenko is also a Russian, and neither of them swing above their heads.
Yeah, I know most people don’t agree w/ the Crossfit method, but even the method I learned, the Russian swing, is higher than that and I don’t feel like that’s anything crazy. But, to each his own, I suppose.
Her range of motion is fine. Crossfit people tend to fuck the swing up by thinking they have to go above their head. In reality, however far your hips pop it up is how far it goes. If you always strive to get the bell above your head, it would take years to advance to swinging an 88lb bell.
My only criticism: your range of motion, but that could just be a different style than I’m used to? I hear the Russian KB swing is to get your arms at a 45 degree angle in relation to your body, and the Crossfit swing goes nearly above your head.
very nice form indeed.
what part of the body does the swing work best on. Abs? Thighs?
Thank you in advance.
the hip popping is the most ridiculous thing i have ever seen but unfortunately that is the correct form lol.