The goal of the Kettlebell Sport swing is maximum efficiency!
This differs from the ballistic/explosive style kettlebell swing you may see widely practiced to work the posterior chain.
In practicing the Kettlebell Sport swing you learn how to use your body weight and the kettlebell bell weight to make the kettlebell move with the minimum amount of effort. Kettlebell sport movements are excellent for developing strength and endurance and their technical nature really makes you focus on improving efficiency for each lift.
How to do a kettlebell swing?
Stand with your feet hip-width and the kettlebell straight in
front of you, hold the kettlebell in your fingers and
hook your thumb over the top
(you can use either one or two hands on the kettlebell)
A double knee bend creates the
momentum for the swing and these
should be performed as the kettlebell
passes the knees
(both on the way through and the way back)
Use your bodyweight to counterbalance
the kettlebell (lean forward when the kettlebell is
behind and backward when the
kettlebell is in front)
The kettlebell is weightless at two places
throughout the swing,
avoid bending or pulling the
kettlebell before it has achieved
The kettlebell should be traveling
upwards at the top of the swing
(it shouldn’t be pulling away from you)
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