Mastering the Kettlebell Swing | John Wolf
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- Опубликовано: 11 июн 2024
- Onnit Chief Fitness Officer John Wolf demonstrates the kettlebell swing, along with two progressions (the single-hand kettlebell swing and alternating single-arm swing).
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00:00 - Intro
00:18 - Step 1: Hinge Mechanics
01:08 - Step 2: Root and Wedge
02:15 - Step 3: Hike
03:50 - Step 4: Drive and Float
04:47 - Full Demonstration
05:54 - Progression: Single-Hand Kettlebell Swing
06:38 - Progression: Alternating Single-Arm Swing
07:47 - Regression: Chest Swing
| Kettlebell Swings Can be Summed Up With 4 Easy Verbal Cues |
1. HIKE
Every rep counts when you swing a kettlebell - from rep 1 to rep 20 - each one should look as fluid and as powerful as the very first one. This is where the “hike pass” is so important.
As opposed to starting your set of swings from the standing position like how you see most amateurs do it, the hike pass allows you to pre-stretch your lats - a powerful muscle in your upper body with a direct relationship with your glutes - and get more “juice” out of your swing.
Set your kettlebell up about 12-18 inches in front of you. Push your hips back keeping your butt high and bend your knees slightly. Gripping the kettlebell with both hands, pull your shoulders into their sockets and fire your lats - the kettlebell will tilt towards you.
Always making sure your shoulders stay above the level of your hips, “hike pass” the kettlebell through your knees by contracting your lats. This is how you start your swing.
2. HINGE
Unlike a squat which is knee dominant, the HINGE movement is dominated by the hips. When you push your hips back keeping your butt high and your shins vertical, you are hingeing.
When you hinge, you overload your hamstrings and glute muscles. This is good because most people today are hip flexor and quad dominant (your anterior muscles), so learning how to load and use your posterior chain creates a natural balance between front and back that will help in preventing knee and hip issues.
The hinge is the foundation of the kettlebell swing. If you can’t hinge properly, you can’t swing properly. The reason why the hinge is so powerful is because we load the hamstrings like slingshots.
The further back we push our rear ends, the more stretch we get in our hamstrings. Our hamstrings act as explosive, thick elastic bands.
When you drive your butt back, you load elastic energy allowing your hamstring to explosively snap back as you get into the…
3. ROOT
The ROOT is the finish of the swing. Think of the root as a standing plank where you are tightening every muscle in your body from your shoulders down…
Imagine that you are growing roots through your feet and grab the ground with your entire foot. Pull your knee caps up into your crotch (“flex” your quads).
Squeeze your glutes like you’ve got a $100 bill between your butt cheeks and someone is trying to yank it out. Brace your abs like you’re about to take a punch.
And pull your shoulders as far from your ears as possible contracting your lats. This is your ROOT position and this is your goal.
If you break down the kettlebell swing, it simply is just a series of high-speed HINGEs to ROOTs. You move explosively from hinge to root to hinge to root throughout our set.
You don’t worry about what the kettlebell is doing. It will react accordingly and give you feedback, letting you know if you are performing the exercise correctly.
4. FLOAT
The FLOAT is what happens to the kettlebell when you do the swing correctly. It ensures that your energy is focused on your glutes and not on your trying to “muscle” the kettlebell up to a certain height.
When you go from HINGE to ROOT, the harder you contract your glutes, the higher the kettlebell will FLOAT.
The higher the FLOAT of the kettlebell, the more rest you get between reps FLOAT is what the kettlebell will do while the rest of your body is in the ROOT.
HIKE - HINGE - ROOT - FLOAT …it really is that simple.
Getting proper instruction from an expert so that you can MASTER THE KETTLEBELL SWING is the best thing that you can do for your training regardless of your goal. If you want to build strength, kettlebell swings will forge a grip of steel and will add pounds to your deadlift & squat.
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This is by far the greatest explanation. I’ve been doing swings for a few months now and I’d always get lower back pain. The reason is I would hike it wrong. Further from my body. His explanation to keep it in the triangle of the crotch and inner thighs. Boom. No more lower back pain and I feel the massive pumps from kettlebell swings. Thank you so much for teaching this correctly!!!!
I think I’ve went through around 15 kettlebell swing tutorials. This one is the best one
Best tutorial on YT. Thanks John
This is the best "how to" video I've seen in relation to proper swing technique💯I was doing something wrong in every step of the swing. I learned a lot of new things in this one. Thank you for sharing!
You're so welcome!
I've been doing my kettlebell swings all wrong....this is good stuff...thank you!
one of the best instructors ever.
Nicely demonstrated and explained. Crisp and clear.👏👏👏
Super clear instructions. Thanks a million!
The proud chest, hand thigh position and standing tall tips helped so much. Thank you!!!
Been wanting to start kettlebell training, glad I have found your channel and your videos 💪💪
I really like the detailed explanation on the use of the kettle bell. thank you
Appreciate those tips. Right now as a beginner, very helpful.
Best KB swing instruction seen on here 'ever' !
Great tutorial! Thank you.
I just got my kettlebell today and thank you for this video. 😁
You're Welcome!
Great training
Great tutorial.
Thanks sir,,,it's a great help for beginners
Great Tutorial!
Respect! Love the content. Swings are the best exercise bar none!
Most definitely!
Cool tutorial thanks!
Very good video, especially on the posture.
That was excellent ! like others have said. Thanks man !
Thank you!
This is golden! Reminds me of Dan John. I think your breakdown is even better than his. Form is always important, but especially so with swings. Thank you!
Subscribed. 🙂
Thanks great explanation best
The best Kettlebell Swings tutorial ever seen ❤💥💯 after Pavel Tsatsouline's
Thank you! We have many more on the way.
Subscribed
Background music is fire
Thanks
Very very good.
Awesomeness ❤❤
I was just thinking the same.. Great tutorial... One of the best out there . Mybe even on par with Pavel... Been doing the swing for years.. But I still like to make sure I am doing it right..love your advice on screwing your shoulders in.. Great video.. Do you have any ones on the TGU?
Great. Thanks+++
Thank you for the tutorial.
You're Welcome!
Fantastic tutorial. I did swings many years ago trying to get back into. My hamstrings r killing me, lol. Ur chest swing is an amazing tool to get the basics down. My hamstrings will adapt right? lol. I’m getting older. Btw, love ur channel. Will def sub if I haven’t already. Peace.
Followed this tutorial step by step and still noticed lower back pain on the left hand side.
That's not usual for me as I've had it for years now, reason for the pain isn't incorrectly following the steps, it stems from an injury. Kettle bell swings appear to aggravate it or it's possibly the body is undoing the damage to that muscle area.
I'll keep trying
How should u end kettlebell swings?
What size should a beginner use?
@Onnit When it reach to top, do i need to use force to slow the descend?
Is it ok to do the KB swing every day?
To help protect your lower back and enhance the exercise, how do you feel about tightening your abs on the back swing?
what is the weight to use ?
Weight ? For the kettlebell
anyone else do kettleball swings and just put up massive weight with no problem? You realize you got that farm boy strength 100% but after about 20 reps you breathing like a farm boy that smokes 2 packs a day?>
It's an extremely intense form of cardiovascular interval training. Combining anaerobic with aerobic exercise in sync. One of the most efficient exercises. Could be the most important tbh.
It looks like your are bringing the KB forward with your arms and not by the power of the hips driving forward. Perhaps, you are using a KB that's too light for you, but it looks like your arms never get solidly against your trunk on the back swing. Otherwise, a very good tutorial.
Yakity Yakity yak …
wtf does this have to do with hiking
Hike as in "hike the football"
Believe me, you will not regret watching the whole tutorial!