The Kettlebell Swing is an exercise that has tremendous potential to build power in your posterior chain (all the muscles on the backside of your body, more or less).
However, it’s a bending pattern done at high speed, and therefore also has a relatively high-risk factor, if you haven’t developed the sufficient strength base or you’re not perfect with the form.
Check out the video below for the nitty-gritty:
In review, a few key points:
- Work your way up to at least a 70 pound KB for 12 perfect reps of the RDL before attempting the Kettlebell Swing
- It’s a bending pattern, NOT a squat!
- Keep the chest high and bend from the waist
- Keep you low back flat
- All of the power and momentum is derived from your hips (no arms)
Let us know if you have any questions.