How to Improve Your Kettlebell Swing

By KRISTY PARRISH

Kettlebells have been around for a long time – at least in Russia, where the kettlebell as we know it today originated approximately 350 years ago – and so has kettlebell training. While the movements that can be performed with a kettlebell (or two) are close to limitless, we will focus on the most basic kettlebell movement of all: the two-handed swing. Whether you want to improve your Helen time or simply want to improve your kettlebell fundamentals, read on.

The Cold War: Russian vs. American swings

Beginners: Focus on mastering the technique of the Russian swing and focus on hip explosion before working up to the American swing.

There are two basic types of swings: Russian and American, both of which offer dynamic workout possibilities. However, on CrossFit’s mainsite, WODs primarily call for American swings; for CrossFit Football, the Russian swing is their standard. So what’s the difference?

CrossFit Silicon Valley’s original website offers a clear explanation:

Just look at the arc of the swing.  The Russian swing starts just below the groin and is swung to chest or at most, eye level.  The movement is short, brisk and compact.  The American swing begins level to the knees and moves upward to full arm extension over the head.  Its motion is longer and smoother than its Russian counterpart.  The height of the arc of the American swing may be twice that of the Russian.

The subtler difference is the bend of the knees.  The Russian style looks similar to a stiff-legged deadlift.  Most of the movement is in the hips and the knees bend slightly, almost as an afterthought.  The American swing is more like a squat as the knees bend to a much greater degree.  Each method requires a different body alignment for correct performance.

Incorporating both styles of swings into one’s training is important, as explained bykettlebellswing.net:

The Russian kettlebell swing is considered best for beginners until they master the basics and understand the correct technique. This swing is excellent for conditioning the hamstrings, glutes, and lower back. It also improves lower back stamina and stability. The short stroke associated with this style conserves more energy and allows for greater repetitions. The disadvantage is that this style provides less cardio conditioning than the full overhead swing.

The American kettlebell swing involves more muscle groups and is a more complete workout. The greater height of the bell also means the hips and back are being trained harder. In addition, the overhead swing increases shoulder girdle flexibility, balance, and coordination. The disadvantages of the full overhead swing lie in fatigue and incorrect form. When swinging the bell overhead repeatedly, it’s easy to lose control of the bell as muscles become fatigued. This can result in injury to the person using the bell, or those around them. The other disadvantage is improper form. In an effort to swing the bell overhead, the hip snap action can disappear and thus render the exercise ineffectual.

Hips don’t lie: Send your hips back (not your knees forward) to initiate the swing.

In other words, beginners should focus on mastering the technique of the Russian swing and focus on hip explosion before working up to the American swing.

Swing Like a Pro

The road to success begins with the set-up position, which is the same for both Russian and American swings:

• Position your feet shoulder width or slightly wider than shoulder width apart.
• Place your weight on your heels.
• Keep your shoulders back and down and chest up.
• Sustain a tall spine and neutral head position.
• Focus your attention on a spot on the floor six feet in front of you.
• Tighten your glutes, things, and abs, and draw up your kneecaps.

If that all sounds somewhat familiar to you, it should: it is very similar to the deadlift set-up, as described in a previously published Tabata Trainer article.

Video Demo: The Basics of the Russian Swing

In this three-part video series, the kettlebell instructor walks through the fundamentals of the swing movement.

Part I: Body position & posture

To set up for a kettlebell swing, send the hips back first (not the knees forward) and maintain a long neutral spine while reaching down for the kettlebell. From this position, sumo deadlift the kettlebell to feel how the hips open up and squeeze the glutes at the top to protect the lower back.

Part II: Pendulum swing & Stand up (the Russian Swing)

Starting with the bell slightly ahead of the feet, practice using the lats to “hike” the ball between the legs while maintaining the  tension in the hamstrings. Do 3-5 reps before standing up, and the swing to chest level will follow naturally.

Part III: The importance of feet and breathing

“Grab the ground with your feet” (barefoot is best) and practice breathing: inhale sharply at the bottom of the swing and exhale forcefully at the top to contract the diaphragm and create tension in the core.

Finally, to prevent knee pain, remember to focus on a strong hip drive and having straight legs at the top of the swing. This position, combined with squeezing the glutes to protect the lower back, will prevent any unnecessary knee “snapping.” Watch how the Art of Strengthdemonstrates safe technique in their “Minute of Strength” (#202) video.

Making It Better: Fixing Common Mistakes

Did you know? If wearing shoes when swinging, ensure that they have little to no support.

There is no need to make kettlebell swings more complicated than they need to be. At the Training Room in New Jersey, Coach Mike Stehle outlines some quick fixes for common kettlebell swing errors.

1. You’re starting with the kettlebell too close to your body.
   Start with the kettlebell slightly in front of your feet in order to hike it back first.

2. You’re bending your knees too much.
   Remember to send the hips back while maintaining a flat back on your backswing; the knee bend will be slight. On the back swing, the forearms should graze the high inner thigh area to help you gauge the proper depth.

3. You’re cutting off your backswing.
   Really reach back on the back swing in order to get the full benefit of loading up the hamstrings.

4. You’re losing your neutral spine.
   This seems to happen most often in the backswing, when people have their heads up. Stay long in the neck and think about keeping your chin tucked and/or focusing your eyes on the floor a few feet in front of you throughout the swing.

5. You’re over-extended at the top.
   When performing American swings, be conscious of over-extending your lower back as the bell goes overhead. If you don’t yet feel like you can perform that movement safely, have a coach watch your form or continue practicing the Russian swing technique.

6. You’re wearing the wrong shoes.
   Because the force of the weights transfer to the ground through your load-bearing feet,it is not advisable to wear anything with a soft cushion. In wearing shoes, however, ensure that they have little to no support. If you lift with a shoe that has support, you rely on the support of the shoe to take the brunt of the load.

Happy swinging to all, and to all a good WOD.

Tabata Tidbits: More on the Basics & Benefits of Kettlebell Swings

“The Kettlebell Swing”

Read an archived article from September 2004, where Coach Greg Glassman explains the reasoning behind CrossFit emphasizing the American swing because of its increased work capacity required.

Reviewing the Basics

Learn about a brief history of the Russian swing and how it evolved into the snatch as we know it today.