Kettlebells are trending again. If we learned anything from last go around, it’s this: swinging kettlebells without teaching people bodyweight foundations is dangerous.
Kettlebells aren’t dangerous. People are dangerous, training with kettlebells without preliminary motor learning. This blog breaks the biomechanics of proper kettlebell swings with bodyweight only (in simple, jargon-free terms that even an eight-year-old can understand!)
Kettlebell swings strengthen the glutes, hamstrings, lower back and entire core. They provide cardio, strength, power endurance, and even mobility! They’re low impact, which means they’re tough on the muscles, kind on the joints. These intense compound exercises are accessible for all fitness levels. They are as useful for obese and undertrained people as they are for highly conditioned fitness enthusiasts. There are only upsides, no downsides. Unless people get injured. There’s nothing good about injuries. These seven tutorials (each only 2-3 minutes long) will teach you how to properly perform kettlebell swings.
(Seven) Progressive Tutorials to Learn Kettlebell Swings
- HARDSTYLE PLANK
- ROOT THROUGH THE FEET
- DEADLIFT BASE
- THE PENDULUM
- NEUTRAL SPINE and NO WRISTS
- WAIT TO BREAK
- HOW TO PICK UP AND PUT DOWN THE KETTLEBELL
HARDSTYLE PLANK
ROOT THROUGH THE FEET
DEADLIFT BASE
THE PENDULUM
NEUTRAL SPINE AND NO WRISTS
WAIT TO BREAK
HOW TO PICK UP AND PUT DOWN THE KETTLEBELL
Brook Benten, M.Ed., is an ACSM Exercise Physiologist and personal trainer with twenty-five years of experience. She achieved Dragon Door’s RKC certification in 2011 and StrongFirst Girya’s SFG I in 2014 and SFG II in 2016. She has authored three books, including a memoir, SWEAT with Brook Benten, which includes a full-length hardstyle kettlebell workout video embedded in the “Kettlebell Like a Mother” chapter.
Cover image copyright Brook Benten