The kettlebell is a gym weight that has left many people scratching their heads as they try to determine how to use it correctly. This is because the most commonly used exercise with the kettlebell is the 2-handed swing and this exercise does not use the arms to complete it correctly. The perfect kettlebell swing will not use the arms to power it instead it will use the legs. If you want to use kettlebells for working out, it is important that you know how to complete the perfect kettlebell swing.
Using The Hips
What many people do not realize when they try to complete the perfect kettlebell swing is that it is all in the hips. The hip action used in the swing is called a hinging motion. To use this motion, you will need to think of a door with your legs as the wall being solid and unmoving. Your hips are the hinge that the door rests on and the torso is the door which can travel a predetermined motion. The motion that the torso moves in is dictated by the legs and hips, and the swing will start to take shape when you add the kettlebell.
To start the swing, you need to hold the kettlebell in a light grip with loose arms. The weight will then be swung from the inside of the quads up to the chest to just before eye level. This movement creates the appearance of using your upper body to lift the weight, but this is not the case.
The swing of the weight will place more emphasis on the major muscles on the back of the body from the base of the neck to the heels. The muscles that are worked the most will be the glutes, lower back, and hamstrings. These are the muscles in your body that can move large weights and will burn a lot of calories while doing this.
Setting Up The Perfect Swing
To perform the perfect swing, you need to stand above the kettlebell with your feet hip-width apart. Your shoulders will need to be back and down and have your chest up. The weight should be in line with the middle of the feet, and you need to have a weight that challenges you, but allows you to swing it. You should then squat down and hold the weight with your palms facing you and the thumbs loosely around the handle.
Once you have the weight set up, you need to keep your arms loose and long while squeezing your shoulder blades together. The knees will need to soften as you shift your body weight into your heels. You need to drive the movement through your heels and then explode through the hips to send the weight into the swing. Your aim is to get the weight to chest height with your arms extended by using a snap in the hips and not the arm muscles.