Why My Kettlebell Swing Doesn’t Go Higher Than My Neck
By admin
The kettlebell swing… seems simple enough. You throw your hips back, throw you hips forward and watch as your kettlebell flys through the air at the end of your arms like the ball at the end of a pendulum.
Yet, it’s one of the most debated kettlebell moves around!
If you’ve seen it done more than once, then chances are you have seen it performed differently more than once. Yes?
I’m not trying to start a debate, in fact just last night Dan and I were talking about how online trainers these days seem to want to argue about every move. What’s good? What’s bad? What’s stupid? I don’t want to be like that. I just want to state the facts and explain why I train the way I do.
And today, it’s the swing.
I’ve shown the swing probably close to 100 times here on the blog, yet I have never ever performed it going all the way overhead (American KB Swing) as you would see it done if you went to a Crossfit gym or “American” kettlebell studio.
Instead, you’ve seen me only do the Russian swing, where the kettlebell comes no higher than my chest or neck (and it’s only that high if I’m using a lighter kb).
Why?
Let’s cover some facts…
What’s The Purpose Of A Kettlebell Swing?
It’s a muscular endurance move. Seriously, you’re never going to see anyone trying to max out on a swing. <— That would be hilarious and stupid.
The purpose of the move is to string together reps to create a heart thumbing, muscle burning workout.
It’s a ballistic move to create power, stamina, explosiveness and strength.
So you want to be able to perform fast reps while keeping proper form.
Makes perfect sense!
Speed is naturally important to get the most out of the exercise. With bringing the kettlebell overhead, it takes longer for gravity to pull the weight back down, you have a longer “lull” period between reps than if it were coming to chest level.
Don’t believe me? Set a timer for 30 seconds and do each move full out. Which version wears you out the most? <— On second thought, don’t do it. Just take my word for it. (See next point).
Maintaining Proper Form
The #1 form mistake I see being made is with the back. While following the kettlebell up, often there is a tendency to arch the back, creating unnecessary pressure.
It can happen regardless of the type of swing, however it’s easier to correct when the weight is not going overhead. And much, MUCH, more of a common issue with the American Swing version.
Why?
Because as the kettlebell is coming overhead, you’re pulling with your shoulders, and you have to stop the momentum of the weight from going behind you. To do this, it’s natural to through your hips forward and arch your back.
As you get tired, which you will during the swing, the chances of messing up your form increase.
One final thought about form, having packed shoulders is key. When the kettlebell comes to just shoulder height, it’s easy to keep the shoulders pulled back and engaged. Going overhead makes it easy to have them “roll out” and relax which of course, you can guess, increases risk of injury!
Swings Are Meant To Be Able To Do 1-Handed
One of the amazing things about kettlebells is their ability to perform single handed movements to increase shoulder mobility, flexibility and core strength.
I love single handed swings. Have you ever seen one performed American style? No, or at least I hope not. The stress that would put on the shoulder would be insane and something I am simply not willing to experiment with.
To perform it, stance would have to chance, grip would change and overall the risk of injury would surely change.
If a kettlebell can’t be performed with 1 hand, it probably shouldn’t be performed with 2 hands either. But that’s just my opinion.
What to get it overhead? Do a snatch to insure safe form, full force and amazing benefits!
Does this make sense?
I hope so! I really have no intention of starting the “Great Swing Debate” as these are the reason why I don’t personally teach or do the American style swing. I get tons of questions on this and have seen many clients stroll in and when I ask to see their swing (when they tell me they know how to do it), they show me the overhead version.
It makes me cringe a little.
Kettlebell Clinic
Click the image to find out more!
Before I sign off for today, I have BIG news! Remember a while back I mentioned that Dan and I were working on a kettlebell clinic?
Well, it’s finished!
It’s a progression based education video series walking step by step through ALL the major kettlebell moves. This is perfect if you’ve been wanting to get started but feel as if you could use some training help before just jumping in.
We make it easy and I am so excited to share it with you! Swings, Cleans, Snatches, Deadlifts, Squats, even Get-ups! We cover it all. Break each move down and give you awesome practice workouts to perfect each move before going forward with the program.
Can you tell I’m proud of it?
Check it out!
—> Kettlebell Clinic <—
When it comes to body weight moves, I think I have seen mountain climbers being performed 100 different ways!