The kettlebell swing works on explosiveness from the hips, core, shoulder, and grip strength. It’s a functional movement that requires strength and endurance. It’a a popular exercise among Crossfit WOD’s (workout of the day).
The kettlebell is a really nifty tool because it’s relatively small and versatile. It can be used to train the entire body. Kettlebell swings are probably the most popular exercise done with this type of weight.
One type of kettlebell swing is the Russian version. You’ll start with both hands on the kettlebell as it dangles between your legs. Your hips should be slightly bent, almost into a quarter squat position. Your chest and shoulders should be leaning forward directly over the weight.
The first movement is driving your hips forward explosively, out of the loaded position. Use your arms to guide the kettlebell up to your chest/eye level. As the kettlebell swings back down, absorb it with your hips as you sit back into a loaded position again. keep your abs tight throughout the whole lift.
The American version of the kettlebell swing is slightly different. This type of swing involves the weight going all the way above your head with your arms straight. You’ll have to be a little more forceful on these swings to get the weight up higher. You should finish with your biceps right by your ears. You can use your shoulders to stabilize the weight above your head. The rest of the technique should be exactly the same as the Russian swings.