How To Do A Kettlebell Swing _ The Right Way _ Well+Good

Hey guys , I'm Roxy Jones and this is the right way with well and good today .

I'm gonna show you the right way to do a kettlebell swing first .

I'm gonna show you what everybody does wrong and what I see at the gym .

All right .

So first thing that I see wrong is a rounded back to even pick up your kettlebell .

That means that your core is not engaged and then you try to swing it forward and you're just not using your core and it looks very weak .

Another thing I see is not even letting the momentum carry your hips back .

So you're not even building that much power and you're kind of just letting it move you and you're not getting the full range of motion .

The other thing I see probably the worst offense is bent knees because at this point , we're just doing a jumping squad .

So this looks terrible .

And then the last one is I see a lot of people checking their form .

Do you think this looks safe ?

Probably not .

So , let's talk about the right way to do this .

First of all , you got to pick it up correctly so always make sure that you're starting in a deadly position and your kettle ball is right between your ankle bones .

So I'm gonna be picking it up like I'm trying to break the handle in half and I'm squeezing my armpits together as if there's a bug in there .

All right .

I know it's a weird image to picture , but I'm gonna start by lifting the kettlebell up off the ground and you always want to start with a small momentum to help get the movement going and keep in mind this is a hip hi movement and a hip thrust .

So I'm pushing my hips back , letting the kettlebell carry me and then I'm gonna thrust it forward , using the power of my glutes and my core to swing it forwards .

Right .

Notice how my back is not rounding out and my core is staying tight the whole time .

So as you'll see , I'm keeping a slight bend in my knees , but I'm primarily focusing on the hinge in my hips .

And if I wasn't talking to a camera , I'd be keeping my eyes straight forward and my chin slightly tucked under as if there is an apple or an orange underneath .

So since it is a hip pinch movement , and you're primarily working your posture , your chain , you do want to feel it and your glutes , your hamstrings and your core and your heart rate is probably gonna come up if you're giving the right power to the movement want more right way .

Subscribe to well and good right now .