Kettlebell Swing dos and don’ts
Don’t squat! If you squat during this motion, it will not be a posterior chain motion, therefore you won’t be focusing on the glutes and hamstrings—the very area this motion was created for! Remember—a squat is a squat and a hinge is a hinge!
Don’t lift the kettlebell with your arms! You can easily hurt yourself, plus this is not a lift or an arm exercise. The kettlebell should feel weightless in your arms the entire time.
Don’t keep your legs straight. The hinge required for a kettlebell swing has a mild bend at the knee and hip—it’s not a full extension.
Don’t backward bend. Remember that your butt muscles are supposed to
stop the motion of the bell at the top. If you let the kettlebell go past your shoulders and you do not engage the glutes, you risk hurting your back instead of strengthening your back, core, and butt muscles. So make sure to stop at shoulder level, and keep your glutes activated and protecting the back. Your butt muscles should not allow a backward bend.
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REMEMBER: All of your swinging motions will come from this form, so practice this and try to execute each step as instructed. If you are not following the protocol, you are not doing a kettlebell swing, and you are not getting the benefit. So no squatting or arm lifts; use your hinge and the power generated by your hips as well as the stability of your core—nothing else!