Written by kris freeman
Somehow I became the “Kettlebell Guy.” I use many different tools when I train myself, and my athletes, but it always comes back to me talking Kettlebells. Why???
I have found that I have a particular ability to get people to move, how I want them to move, using various Kettlebell exercises. Because I primarily work with beginners, this is my most effective means to get them moving well enough to become stronger, more flexible, and more conditioned. So, fuck it! I’m the fucking Kettlebell Guy, and I’m gonna tell you How To Un-Fuck Your KB Swing!
If you are like me, most likely you are already looking for bulleted points, or bold lettering. I get it, so I will keep this short, and to the point. Watch the video below, then review the take away points. Boom! You are all set!
5 Common Swing Errors:
1. Squat Swing Champion
Corrective – Belly Hinge. Keep bell against upper backs, create a hinge by pushing your hips back, keep your shins vertical. If you needs to, block your knees from moving forward with a bench. Cue, keep handle above knees. An fast way to correct this problem is to place a small object on the ground between the athletes feet so they have to be spatially aware to NOT hit it. You can’t use that ass to swing, if your KB is dragging the floor.
2. Trap City Swing
Corrective – The Kettlbell Drag, & the One Arm Swing. Cue pack the shoulders, or keep the shoulders low. The lats, glutes, and abs tie everything together in the swing, learn to use the lats sooner, rather than later. A sure sign of someone with a weak ass back, when they turn sideways, they disappear, because they have no back thickness. Don’t be the one.
3. No Discipline Swing
Corrective – power swings, connect arms to the ribs, throw the bell off the hips like you mean it. One rep at a time, treat every rep like it’s your first swing! Start and stop correctly. If you can’t figure out how to use your hips, how the hell will you ever be a sexual tyrannosaurus???
4. No Ass-itol Swing
Ouch! This makes me cringe; I have to immediately leave the room and throw up when I see it done repeatedly.
Corrective – Use the Static Stomp Deadlift, the most brilliant KB drill of all to fix your shit. You will use a heavier bell to drive tension into the hips and posterior muscles. Cue stomp heels, and squeeze your glutes like you are taking your first shower at a federal prison. Don’t be afraid to use some “body hardening” on the glutes and abs, this is what truly great training partners are for.
5. What Are Lats??? Swing
A sure sign of someone with a weak ass back, when they turn sideways, they disappear, because they have no back thickness. Don’t be the one.
Corrective – The Resting Lat Drill, get tight around the armpits. The hover Deadlift, keep tight, draw the back into extension with the lats. The Pendulum Deadlift/Swing: hike the bell back with lats, and sit back into your hips as the KB goes forward. With the Pendulum DL, use a heavy bell, I was using a 200lbs KB in the video. I lied, it was 90lbs, but use something heavy.
Take Away Points
– Use The Skill Transfer drills to help reshape your swing mechanics
– The Common Errors in the Swing have been given specific names, so you can remember them easily
– Each corrective drill should be done for 5-10 reps (dependent), then immediately you do a regular set of KB Swings.
– Swings can be used for various reasons: Energy Systems Training (or as I call it, not being awful), Accessory movement on squat or deadlift day to target the “Posterior Chain” (which is very envogue), a beginner will actually get stronger & more explosive from doing swings correctly, and increase hamstring ROM.