the kettle bell swing is one of the most powerful kettle bell exercises that you can do however requires a lot of skill and that is the reason why many people make a lot of mistakes with this exercise so in this video I'm going to show you 10 of the worst swing mistakes that you can make and I'm also going to show you how to correct them but before we get started we help busy over 40s get in shape with only 30 minutes of kable training per week in the next 30 days if you want to
find out more about our method check the first link in the description and download our free ebook called the Kettlebell [Applause] [Music] code the inspiration for this video was another YouTube video that I stumbled upon in this video they're talking about the benefits of the kettle bell swing however The Boll in the video of these folks who are performing the kettle bell swing is so agree ously bad that you can even read it in the comments while I was sifting through the video I found 10 mistakes that especially beginners do when they pick up a
kettle bell for a swing so without further Ado let's check out the first mistake glute Amnesia the guy in the video does not fully extend the hips which means he doesn't really contract and use his glutes instead of using the full force from his hips he stops and at the top of the Swing the hips are still a little bit bent three steps to correct this first of all learn the hinge push the hips back upper body leans forward spine is straight stand up and then lock the knees and squeeze the glutes step number two
a hang deadlift hinge grab the kettle ball between your legs stand up and now you drop it down keep it between your legs don't let it touch the floor and as you stand up I'm squeezing my glutes by imagining I want to push my hips into to the handle of the kettle bell and finally we sprinkle a little bit of explosiveness on top of momentum and we got ourselves the kettle bell swing mistake number two launch failure if you start with the kettle bell standing between your legs like it would in a deadlift you're starting
the wrong way corrected by taking a step back hinging leaning over to the kettle bell pull it towards me so that the base is off the floor and then I can start with momentum not wasting the first rep mistake number three arm dominance us human beings we are hands and creatures so we are used to moving stuff with our hands and with our Arms by extension with the clewell swing this all changes the hips lead and the arms only heave here's how we can correct correct this by letting gravity do its thing once the kettle
bell drops by letting the arm loose mistake number four the squat swing now the kettle bell swing is rather a hinge movement where the upper body is leaning forward hip is pushing back knees are unlocking this is what we've talked about a couple of seconds earlier rather than a squat movement and this is what it looks like as you can see I'm not bending the knees but I'm focusing on pushing the hips back now granted when you are using heavier weights your knees might bend a little bit because you need more assistance from your legs
because the weight of the Kettlebell is pulling towards the floor and then the swing maybe turns into rather a deadlift style of Swing which is totally fine however this is for advanced folks who know what they're doing if you you're getting started focus on learning the hinge and swing like this mistake number five no hinge at all now this gentleman makes a lot of mistakes at the same time and the woman she has a crisp hinge so that's revisit the hinge to understand how important it really is if you're still having trouble with the hinge
grab a stick hold it behind your back like this so that the hip the upper back and the back of your skull make contact with the stick and now throughout the whole movement you don't want to lose contact with any of these points and imagine as I go down into the hinge I'm getting ready for a jump and now if you lose any contact with the stick you have to adjust mistake number six the extension trap when you swing the Kettlebell and you extend your arms too much out in front of you your whole body
weight shifts towards your toes and then you're off balance because you're outside your center of mass correct this by squeezing the glutes not extending the arms too much out of you in front but keep the keeping the arms a little bit loose mistake number seven baby weight this ties in into mistake number three arm dominance if the weight is too light you can use your arms to move it I'm not saying that you should immediately start with a 20 kg or a 32 kg what I'm saying is understand that you need at least enough resistance
that your body understands what muscles have to be activated mistake number eight the Bell flop this ties in into understanding a solid hinge if you don't give the Kettlebell enough room by pushing the HP back the kettle bell will always flop back and forth here so correct this by mastering the hinge and giving the kettle bell enough space as it moves backward another power tip is understanding that you have to pull your arm close to your body engaging your back muscles As you move into the back swing mistake number nine the back fallacy additionally always
form kettle bell Swings with proper form which includes keeping your back straight keeping the back straight is not a back recommendation but you have to understand two different things a straight back and a straight spine you can lean forward where the back is now in a horizontal plane and I can still keep my spine straight if you think that you always have to keep your back straight while you're swinging then it might look like this [Music] this puts a lot of pressure and unnecessary strain on your lower back so you want to keep your spine
straight while the back is moving into the horizontal plane mistake number 10 no this is not a snatch for a more explosive and intense workout consider trying the Kett Bell snatch the exercise shown right here is the American swing an exercise that I'm not really fond of a snatch is this bonus mistake bad timing if something heavy Falls between our legs we instinctively pull the hips back before it can make contact now we have to override this Instinct in order to master the swing so as you Propel the cobal upwards and you wait for Gra
is to set in and the kle ball drops you wait for your arms to reconnect with your body until that moment you stand up straight and as you feel the reconnection you move into the back swing here's the next thing that you have to do clean and press that like And subscribe button check with a friend who's also interested in kettle bells and if you made it this far download a free ebook called the the Kettlebell code listen if you're over 40 you don't have a lot of time matter of fact despite being short on
time we can help people get in shape because it doesn't require a lot of time if you have a solid kettle bell at home and you know exactly what to do with it and I'm going to reveal that information to you in that free ebook in the first link in the description
