How do you know you're doing a kettlebell swing correctly?

[cooldham]

I bought a 20lb kettlebell and did my first swing workout yesterday. One of the main reasons I finally broke down and invested in a kettlebell is because everyone says it does such great things for your butt!

Well, I cannot do a kb video in my basement (ceiling is too low) so I watched a bunch of videos on youtube and read some threads here and then just went at it! My back is sore today (in a good way) but that might be b/c I threw some rows in there while I was catching my breath from the swings.

So, any form pointers for me? I tried to do 5 sets of 10 swings. I thought that was a good starting point...maybe I didn't do enough?

[jaburke66]

I'm learning from www.artofstrength.com -- look at their archives, they have tons. Tips: keep your back straight/flat -- no rounding at the bottom of the swing or arching at the top. Bell comes to about shoulder hight. Remember that swings come from your hips/glutes, not your arms or shoulders. Also, do them in no shoes at all or very flat soled shoes, not running shoes. I really focus on sitting "back" into the swing so that I don't bend from my back.

I bought Art of Strength Clinic and find it very useful and worth the $. Like having a session with Anthony DiLuglio.

There are lots of kb afficianados here, and I'm just starting, but that's what's working for me. Congrats on gettin' into the SWING of kb's!

[Usia]

Timely thread! I'm interested to read everyone's opinions too. I've had Lauren's dvd for couple of years now, as well as the others, but never did anything with kbells. I am also intigued by the "lifted butt" and especially the "trimmed core" that everyone talks about, so I am giving it another try. I just bought Paul Katami's Kettlebell Drills and previewed it yesterday. He's got a clinic section where he shows you the basics and how to correctly execute the moves. I liked what I saw and I will give it a try this morning.

[Snuckles]

I'm interesting in this subject as well since I seem to ALWAYS build my quads doing kettlebell exercises. I keep going back to kettlebells thinking my results will be different each time but I tend to build my quads each and every time which makes me ask why do I like to continue banging my head against a wall . . .

E.T.A. after reading this thread http://kbforum.dragondoor.com/showth...16268&p=411285 I think I need to work on my form. I'm probably not push my hips back far enough to properly activate the posterior chain and also bending my knees too much.

[wnt2bfirm]

Tracy Reifkind , the queen of kettlebell swings will be releasing a "learn to swing" dvd through Dragondoor in a few weeks.

[ldy_solana]

i worked with a trainer for about a month. kind of wish i had him now as i am not sure about my snatch form. but most bellers advise with seeing a qualified teacher at least a couple sessions.

[Usia]

I just finished Paul Katami's clinic section on Kbell Drills dvd - for the first time. The clinic is terrific, but it just about killed me and I only used 10lb kbell. His instruction is clear and I really got a good workout from instructional section alone. I will have to do it several times before I can progress to the actual drills and heavier bells. This dvd is well worth the 19.98 I paid for it, and I'm looking forward to doing it again.

[Usia]

Originally Posted by cooldham

I bought a 20lb kettlebell and did my first swing workout yesterday. One of the main reasons I finally broke down and invested in a kettlebell is because everyone says it does such great things for your butt!

I can totally believe it! I did my first kbell workout yesterday - just clinic from Paul Katami's dvd - 30min, and today my butt is ON FIRE! It hurts to sit down and stand up. Yes, I think working out with kettlebells can definitely do wonder for one's butt. I'm going to try doing kbell workout every other day for a while, and see what happens.

[Kathryn]

YOu should definitely feel like the moves is coming from the butt (make sure it's far enough back) and the hamstrings.

When I took a KB class from an RKC, I discovered that I needed to take my swing back farther between my legs. The imagery that helped me remember the position was thinking that I was pooping out the kettlebell (not an elegant image, by any means, but a memorable one!)

[Usia]

Originally Posted by Kathryn

YOu should definitely feel like the moves is coming from the butt (make sure it's far enough back) and the hamstrings.

When I took a KB class from an RKC, I discovered that I needed to take my swing back farther between my legs. The imagery that helped me remember the position was thinking that I was pooping out the kettlebell (not an elegant image, by any means, but a memorable one!)

Thanks! I will definitely NOT forget the imagery! I do feel it in my hamstrings, but mostly in my butt! Kbells should definitely shrink my butt!