Tips to Fix the Kettlebell Swing
When it comes to the kettlebell swing, once there’s a base level of understanding of the technique, the three main issues are:
1. There’s too much speed
2. There’s too much range of motion
3. There’s too much weight
So let’s address these with two movements:
1. Explosive Deadlift (concentric or “lifting” phase only)
2. Compact Swing
I love both of these drills as they’re good for just about everyone (who can bend down and pick something up safely). They help you limit the range of motion so you can control the exercise better. They allow for you to slow things down so you can feel the areas working while avoiding too much pressure on your lower back. Lastly, they’ll force you to go lighter meaning you’re much less likely to hurt yourself unless you’re an absolute banana and do hundreds of reps or something.
Here’s you assignment:
Beginner to kettlebells and lifting in general:
Set a timer for 10 minutes
Do 5 explosive deadlifts (concentric phase only)
Do 5 compact swings
Do 5-10 pushups (knees off the ground go as low as you can)
Do 5-10 bent knee raises (from your back)
Repeat until the 10 minutes are up.
Intermediate/Advanced with lifting, but beginner to the bell:
Set a timer for 20 minutes
Do 10 explosive deadlifts (concentric phase only)
Do 10 compact swings
Do 10-20 pushups
Do 10-20 straight leg raises
Give it a try and let me know what you think.
For programs: https://www.strengthbymarcus.com/coll...
For 1:1 Coaching: https://www.strengthbymarcus.com/cour...