Kettlebell Swings For Stability, Strength, and Power

The kettlebell swing is an important exercise in the continuum of kettlebell lifts. Not only is it beneficial on its own, but it is also a foundational exercise for other kettlebell ballistic movements such as the clean and the snatch.
The swing is a multi-joint exercise that actively involves much of the posterior chain or your backside muscles and requires assistance from the upper extremity for proper performance, especially the grip.
Additionally, the swing can be used to train and develop:
- multiple facets of strength
- stability and joint control
- coordinated movement between lower and upper body
- Improved rate of force production (power)
To perform this exercise, all you must do is:
- Stand with feet shoulder width apart and the kettlebell approximately 6-8 inches from the body.
- Assume the hip hinge position and make sure that the spine stays neutral (not overly flexed or extended)
- Grip?
- Perform a backswing by pulling the bell through the legs
- Drive through the feet and explosively move to a standing (lockout) position
- Imagine that you are performing a vertical plank in the standing (lockout) position.
For the purposes of a basic swing, the bell should end up somewhere around chest height.
Allow the bell to “drop” under control, guide the bell through the legs performing another hip hinge plus backswing to prepare for the next rep.
Repeat
The set is complete when the bell is “parked” or placed down safely back at the initial starting position.
It’s important to master this movement before moving on to more challenging drills, but that’s often easier said than done. It can be difficult to not try different exercises to up the intensity and counter boredom and monotony in training.
So how does one go about training the swing to continue learning the pattern while doing something both progressive and challenging?
You can read the rest of the article here:
Please comment below if you have any questions.
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[@shantanusapru]

What is the OPT model? What is the full form?
P.S.: For a 'Master' coach, Nolan's grip on the KB is not quite 'masterful'!😄😜

[@coleheketoa]

Absolutely he had crap technique

[@projectA91]

Hhhhhmmmm... no offense to Nolan, but I don't think he should be considered a master coach.

[@coleheketoa]

Wtf...his kettlebell pressing, Squat and swing technique was bloody average. Find a better lifter to demo. Dropping your standards kettlebell kings. Not very good. Just being honest. Review the video, you'll see it