The Kettlebell Swing has become my go-to exercise for developing strength and power in the hips. A few years back, I would have said the Deadlift or even broad jumps would be my go-to.
The Deadlift is terrific for developing strength and power, but I often push the weight too heavy and hurt myself, too much pride, I guess. The broad jump is excellent for producing power in the hips, but the high impact was not always the best on my joints.
The Kettlebell Swing is the best of both worlds. You can develop power, teaching the body how to absorb impact and turn that force back into more power, like the board jump. And you can build strength without having to lift as heavy due to the velocity of the movement.
Watch the video below to learn the 5 steps to mastering the Kettlebell Swing.
Find Hamstrings
Reach your hips back till you feel the hamstrings. Finding your hamstrings will assure you that you will be using your hips and not your lower back.
Protect Your Armpits
Squeeze your armpits; this will turn on your lats and core. Assuring that you are using the core for support and not your back.
Hike
Hike the weight back like a football, using your arms and lats to get the movement started.
Pop The Hips
Pop the weight off your hips; the pop will make sure you use the glutes to generate the power.
Pull
Once the weight is swung away from the body, you will pull the weight back behind you in a smooth pull, allowing the body to transfer the force into the hips, allowing you to start the cycle all over again.
Now go out there and swing with confidence.
Your Fitness Sherpa,
Josh
