Dumb and ugly kettlebell swings

 

In this post I’m covering how high to swing, and a common ugly looking swing mistake.

The video below takes dumb and ugly to a whole new level. It should have remained top secret.

I hope you enjoyed the comedy show. Just have another look at the video above if you need to see what not to do with kettlebell swings.

The problem I see with kettlebell swings in fitness centers, is people going into excessive hyper extention even when doing low amplitude swings.

As a little aside, I am talking about kettlebell swings in the context of fitness, and not about the swinging portion of a kettlebell snatch and cleans as can be seen in kettlebell sport. Kettlebell sport technique is very specific and requires good flexibility to move one’s body out of the way of the kettlebell and keep the leverages as short as possible to save energy. Do not try to compare yourself or emulate the technique of a top athlete if you haven’t got the flexibility and back resilience they’ve developed over years of training  under a coach supervision.

Yes, the swing is a mainly horizontal movement, with focus on the hips hinging and moving back and forth. However, when you finish accelerating your swing, the cue to remember is to stand tall while the kettlebell is in free flight. Imagine someone is pulling you by the hair. Head, shoulders, hips, knees and feet should form one line, not a C shape.

Also, If the kettlebell does not remain in the prolongation of your arms, you need to smooth out your technique and focus on doing more reps until you are more relaxed.

If you want to jump with the kettlebell that’s fine, just stop doing it while swinging.

Arms bent or straight?

That’s another issue people love to argue about. Your arms have to be straight during the back swing and the acceleration phase. After that, while the bell is moving under momentum, there is no right or wrong. You may keep your arms straight or bend them slightly, depending on what the point of your swing is and such.

I usually prefer a slight bend at the top of my swing, because it means a shorter distance between the bell and my body. I do not have to compensate a forward pull by leaning back, because the energy is directed upward, instead of away from my body. But it really depends if you’re using a swing as “an exercise in itself” or “an assistance exercise for snatch”.

If you are doing excessive hyper extension (hips forward, shoulders back) like the guy in the video above, try a slight elbow bend as the kettlebell reaches the height of your navel. Remember to let the arm straighten on the way down.

How high should you swing?

The American swing has people swinging a kettlebell overhead, which would be no problem if the momentum was allowed to continue, as in kettlebell overhead throw as seen at the end of this stunt video

or as seen in choreographies, where the lifter does a 180 turn.

The green line represents a snatch, the red line an overhead swing

The problem with the American swing arises from the fact that the kettlebell wants to keep swinging  behind you, and your shoulders have to stop the momentum. This can be a recipe for injuries.

Why they do it

If you do, or are told to do, your kettlebell swings a certain way, you should probably know why and then make your own decision.

It is easy to see that swinging overhead requires more effort and involves more muscle groups.

The big advantage of the overhead swing is that is very easy to teach compared to a kettlebell snatch or any overhead lift.

More importantly, it sets a measurable standard to go by.

When doing normal kettlebell swings, it is very hard to swing precisely to the same height. If everybody must have their arms behind their ears, it is easy to judge in competitions.

2 arm Kettlebell swing competitions? Haha, the Ruskys must be spitting their vodka and rolling on the floor… Anyways….

The reason why the overhead kettlebell swing is dumb I am sure as been covered before many times, but obviously some trainers still do not care about their students.

The stress of having to stop a swinging kettlebell overhead (pretty much at your limit Range Of Motion) goes directly into the shoulder joints.

What is normal safe range of motion for a barbie doll may not apply to your stiff shoulders. Multiply that by a high volume of kettlebell swings and eventually something has to give.

Really, if you want to take a kettlebell overhead, learn to snatch properly, or make sure the end of the overhead swing is a pull. By doing a slight pull, the direction of the kettlebell changes from horizontal to vertical, removing the stress from the shoulder joints.

But wait there’s more…

The head is often jutted forward in an attempt to shorten the distance. Add many fast reckless repetitions, this is also asking for trouble.

I haven’t seen many people able to swing overhead without going into excessive compensation in their lower back.

Others compensate by doing a little dip/ re-bend at the top instead of keeping their hips extended.

I am not saying a safe overhead kettlebell swing cannot be done. It is just that formost people the possible benefits of the overhead kettlebell swing are simply not justifiable when compared to all the problems that can arise out of it.

I’ll choose to swing heavy and low over light and high any day.

Being explosive and aggressive is one part of ballistic exercises, like the kettlebell swing. The other part is being relaxed, and relaxing immediately as soon as the acceleration phase is over. Match your breath with the movement and smile.

Also, remember that in Russia, somewhere, someone can swing that same weight you’re using with 1 finger with the most stoic of face expressions. Grunting, puffing and going all red in the face is only permissible when you start swinging something decent, like your own bodyweight’s worth for over 20 reps.

After 5 years of kettlebell training, and a huge amount of kettlebell snatches and overhead lifts, at 42, my shoulders are doing great. For the record, in 2000 I had a nasty bike fall which left me lame in my shoulders for about 4 weeks, among many things. I had to come back a long way.

So have a little reflection of how your training is affecting (or will affect) your health and well being.

If your training is bringing you pain on a regular basis, you’re more than likely doing something wrong, and for what end?