If you’re still trying to dial in your form on the kettlebell swing, I think you’ll find today’s video quite useful.
Knowing how to use your hips to generate power in the swing is KEY for both maximum fat loss/conditioning benefit, and for staying injury-free. Watch the video below to see a drill that will improve your hip power in the swing (in about 60 seconds):
The Towel Kettlebell Swing
Alright, we’re back with kettlebell training mistake and fix #4.
This one is, we’re still talking about the kettlebell swing here, this is what we call doing a squat and front raise swing instead of the proper hip hinge pattern.
Now my very favorite fix for this one is to do what we call a towel swing.
What I’m going to do, this is a 24 kilo ‘bell, but I’m probably going to grab a 16 if I was doing this. If your normal swing weight is the 16 kilo you’d probably go down and do the drill with the eight kilo. So go lighter. Get a towel or a sweatshirt or whatever you’ve got.
You’re going to turn the kettlebell this way, grab close to the handle. So the idea is that this is going to force you to use your legs. I’m going to snap the hips and if I try to do the squat and front raise thing the ‘bell is going to droop. If I snap the hips like I’m supposed to the ‘bell is going to be away from the body and I’ll be using my lower body to do the work.
Right after that I’m going to grab my kettlebell and it should have fixed my form.