Kettlebell Swing

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Instructions Preparation Straddle kettlebell with feet slightly wider apart than shoulder width. Squat down with arm extended downward between legs and grasp kettlebell handle with overhand grip. Position shoulder over kettlebell with taut low back and trunk close to vertical. Execution Pull kettlebell up off floor, slightly forward, just above height of ankles. Immediately dip down slightly and swing kettlebell back under hips. Quickly swing kettlebell up by raising upper body upright and extending legs. Continue to swing kettlebell back down between legs and up higher on each swing until height just above head can be mantained. Return Swing kettlebell back down between legs. Allow kettlebell to swing forward but do not extend hips and knees (as would be required to continue the swing). Slow kettlebell's swing and place on floor between feet in original deadlift posture. Comments See Kettlebell Swing start and finish demonstration. Following dynamic forces are used during initial pull of kettlebell between legs. Shoulder Extension Shoulder Girdle Retraction

Classification  Utility: Specialized  Mechanics: Compound  Force: Pull Force (Articulation) Dynamic Hip Extension Knee Extension Ankle Plantar Flexion Shoulder Flexion Abduction Scapula & Clavicle Upward Rotation Spine (Thoracic, Lumbar) Rotation Static Spine (Thoracic, Lumbar) Extension Scapula & Clavicle Protraction (upper position) Elevation (lower position)