Basic Kettlebell Swing

The Kettlebell swing is a basic Kettlebell exercise that will build strength, power and endurance in the hips, legs and core. This exercise can benefit anyone looking for improved functional performance and functional strength. It is one of the key exercise drills in Kettlebell training and the base of being able to perform more advanced Kettlebell drills such as the Clean, the Snatch, or any other drills.

When I have seen people first pick up the Kettlebell to perform a swing, the motion is often difficult to execute and awkward to perform for them. Many force the motion of the swing from their upper body, relying on their upper body strength to lift the Kettlebell. Despite its appearance, this is not a shoulder exercise. You are not lifting the Kettlebell up in front; rather, you are propelling it forward through the activation and explosive power of the strongest muscles in the body. Rather than thrust out their butt with their back straight and shins vertical, they often bend over, rounding their back, or they just squat down, bending their knees far too much and sticking them out in front of their feet.

Here is what is necessary to do to successfully perform the Kettlebell Swing:

1. The feet should be a little over shoulder width apart, pointing slightly outward, and the lower back contracted so that it is flat and tight. Weight should be on the heels, the chest up, and there should be a slight bend in the knees and hips.


2. Lean forward at your waist slightly and bend your knees so as to go into a semi-squat. Keep your back arched and head facing forward steadily.


3. Keep your eyes fixed on a point at eye level directly in front of you.


4. Try a light Kettlebell at first. Let your arms hang loosely and raise the weight with both hands to chest level and inhale. Then, swing the weight with both hands in between the legs towards the back of you while exhaling. Move the Kettlebell using power thrusts from the hip, thigh, and lower back muscles.


5. Complete 5 to 10 sets of 20 to 50 reps of Kettlebell swings with a minute pause between each set of repetitions.

Remember that the Kettlebell swing is an explosive exercise directed at the strongest muscles of the body. If you use shoulder muscles to perform the exercise, the effect is severely limited and could result in injury.

At BOOTCAMP 619, safety is priority one in executing movements with the body. Proper form is essential. Is your exercise being performed properly? Come in and be instructed by a qualified fitness professional today.

Kettlebells for Full Body Conditioning

Kettlebells have gained much popularity and sparked the interest of many fitness enthusiasts as of late. However, the Kettlebell, which originates from Russia, has been a training tool used since the turn of the century to develop full body conditioning and fitness. There is no other tool that does it better.

The Kettlebell is a cast iron weight that looks like a cannonball with handles. It comes in ‘poods’, which is an old Russian measure of weight which equals 16kg (roughly 35 lbs.). An average man should begin with a 35-pounder, while an average woman should begin with an 18-pounder. These weights may not sound like a lot, but in its use, they feel a lot heavier than they should. Most men will progress to a 53-pounder, while women advance to a 26-pounder.

The benefits of Kettlebells in your fitness program or athletic training are numerous and diverse. Regardless of the reason a person trains with Kettlebells (to lose weight, get stronger, develop a toned body or to improve or enhance athletic performance), the Kettlebell workout provides the body with a challenge that will engage multiple muscle groups at once. This forces the entire body, specifically the core, to contract as a group, building both strength and stability at the same time.

Below are a few other key benefits to training with Kettlebells:

Full body conditioning - the body learns to work as an integrated unit (linkage)
Big results despite spending less time in the gym
Increased resistance to injury
Work multiple energy systems simultaneously - aerobic and anaerobic
Improved flexibility, mobility and range of motion
Increased strength without increased mass
Learning how to produce AND reduce force
Enhanced performance in athletics/sports and everyday functioning
Decreased body fat
Decreased stress
Increased energy levels
Increased endurance

When training with Kettlebells, it is important that you maintain proper posture. You must avoid an excessively rounded spine and shrugged shoulders. Do NOT let the knee track over the toes frontally, laterally or medially. Regarding its movement, keep your motions smooth, controlled and performed with intent. Gradually increase your weight, volume and intensity. Failure to follow these guidelines WILL lead to injury and/or over-training.

If you want to maximize your Kettlebell workout and get personal instruction of proper technique and form of the Kettlebell exercises, find a Certified Kettlebell Trainer (CKT) to instruct you.

BOOTCAMP 619 has an IKFF Certified Kettlebell Trainer, with 11 years of experience in the field, available to work with you and get you started in learning the skill of training with Kettlebells. Let 2010 be the year you have your body fully conditioned and performing at an optimal level with BOOTCAMP 619!