REEL Video: Swing Pattern!
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The Kettlebell Swing is a HIP HINGE!!
We first use the hip hinge in our deadlift pattern, because we can slow it down at the top and at the bottom position, helping us understand what we need to feel in our body to stay safe.
The movement becomes dynamic when we hike the object back behind us and swing it up above our belly button (and below our shoulders) and turn it into a kettlebell swing!
The top of the movement is our (vertical) PLANK position, and the bottom is our DEADLIFT position. In the middle, we thrust our hips back and then forward, in an explosive manner! Like we are about to leap off the floor!
Instead of leaping off the floor, we stop the movement by firming into our vertical plank. No need to lift your feet off the ground, and therefore no knee impact, much more stability, and much less chance for error with the knees, hips, and ankles! It’s all about the glutes and abs instead!
Here are the steps! (And some Pro Tips):
1. Find a supportive “sumo” stance as your foundation
2. Corkscrew your feet into floor
3. Send your hips WAY back towards the wall behind you
4. Look up at the horizon to keep a neutral spine
5. Pretend you are breaking the handle of the bell or bag to pack your shoulders and engage your lats
6. Inhale as you hike the bell or bag behind you (so that you can use your exhale on the way up!)
7. Firm your body into a plank at the top
8. Squeeze your glutes as through you’re catching a $100 bill with your bum cheeks! (The glute squeeze and strength is the antidote to low back pain!!!)
9. Let the bell or bag FLOAT for a split second (at the top of the movement).
10. “Catch” the bell or bag with your hips as it falls
(11. Thrust your hips to get the bell or bag back up again!)
*Master your deadlift before you attempt kettlebell swings!
Once you understand the deadlift position and the vertical plank position, you’re ready pattern this dynamic movement! First with Bodyweight, next with a bag, then with a kettlebell!
Learn how to Kettlebell Swing in the SIMPLE CHALLENGE!
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