Daily Dose of Coach #85

Both my online and personal clients do kettlebell swings. It's one of the greatest exercises to build posterior chain strength, powerful hips, good looking glutes and burn a lot of calories. 

It's also an exercise, if done correctly, helps to regain posture, battles the ill effects of sitting, can strengthen your heart and burn the fat off of you.

One of the biggest mistakes people make when doing the swing is "squatting"  instead of "hinging."  This settle difference in form makes all the difference in what this exercise accomplishes.

Watch this video about the difference between "squatting" the swing and doing the swing correctly and make sure you are doing it right.

Squatting the Swing vs. Proper Form

And here are some more guidelines to make sure you're maximizing this movement.

1. Pull your shoulders down and back and brace your core before starting the exercise. Maintain this throughout the whole movement. This will help you to avoid rounding your lower back.

2. As the kettlebell goes into it's backswing, bend your knees slightly and your hips back (hip hinge). Don't squat this movement (see video above).  Control the decent by keeping your muscles engaged. And when the kettlebell lowers, immediately move into the next rep.

3. Bring the kettlebell back up to no higher than your shoulders by forcefully driving your hips forward to propel the kettlebell into the air.  Don't pull the kettlebell with your arms.  Keep the arms straight and let the momentum of your hip drive do the work.