Fastest Way to Learn The Kettlebell Swing

Kettlebell Chest Swing - Lower Body Pulling Exercise

Summary

   The kettlebell swing is a complex movement with many cues. Yet many fail at the exercise because they have a poor hip hinge. The Chest Swing is a great kettlebell exercise to hone in the hip hinge, learn to load the hips properly, and focus on engaging the glutes and hamstrings. 

 

Exercise Steps

  1. Grab kettlebell by the horns (side portions of handle) 
  2. Place the bottom of the kettlebell on the sternum (base of ribcage) 
  3. Bring shoulders back and down
  4. Hinge at Hips
  5. Back Flat
  6. Slight bend in knees
  7. Drive force through hips engaging glutes and hamstrings

Challenge

Perform 100 reps of chest swings within the day. 

 

Tips & Safety 

Be sure to have hip hinge and proper form down to avoid back injury. Consult a doctor before participating in strenuous exercise. 


John Schaser - Head Trainer and owner of Health Alchemist Training

Writer Bio:  John Schaser is a certified health nut...not sure if I should blatantly state that, or why I'm talking in the third person...anyways I am the founder and owner of Health Alchemist. In my spare time I wrestle bears and day dream about being in nature. Check out my instahoochie...I mean Instagram @health_alchemist

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