The kettlebell swing is perhaps the highest value kettlebell exercise ever in terms of its simplicity and sheer effectiveness. This exercise has incredible benefits when used correctly such as rapid weight loss, cardiovascular conditioning and power development to name a few. It is a versatile exercise that can be thrown in the middle of a circuit, placed at the end of a weights session as a quick cardio fat blaster or used entirely as a workout in itself! The exercise also transfers well to sports and martial arts due to its potential for generating power through a key component in the exercise (namely the ‘Hip Hinge’). The swing is considered the foundation of kettlebell ballistic movement, so it’s important to master this exercise to help progress with other kettlebell moves.
One of the major issues with learning this exercise is that people try to run before they can walk. Sadly, they pick up bad technique and/or develop poor swinging habits over time. It is essential to get the move correct since, getting the vital hip hinge movement wrong will strip away many of the exercises incredible benefits. It can also sadly result in injury since instead of utilising the posterior chain and core muscles, people ‘cheat’ by using their arms and their backs! There is a simple formula for progression when learning this move. Leave the ego at the door, start light, work on your technique, get it right, go heavier, reap the benefits! Invest in this exercise, take your time to develop the technique and get it right, you will undoubtedly add a vital tool to your training arsenal.