Kettlebell Action

Figure 8 Kettlebell Swing with Upright Row

5 Phases

1. Stance

2. Right Swing

3. Left Swing

4. Explode

5. Recovery

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1. Stance

Standing in anatomical position, pronate the hand you will be using first to pick up the kettlebell, which will be placed in between the legs. Unlock the knees using a slight flexion, have the arm reach downward into a full elbow extension; try not to lock the elbow. The back should be erect, tighten the abdomen, and stand up as you are causing a compressive load to the vertebra. Tight core, erect back and bend at knees

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Cues: Tight core, erect back and bend at knees.

2. Right Swing

Squat down and hold, keep your eyes fixated to the sky and drive the butt to the ground shift your weight through your heels, keep your back and abdomen tight and erect. Starting with your right arm horizontally abduct the shoulder around the longitudinal axis, pass the kettlebell in between the legs allowing your left hand to grab it and rotate around the left leg as you stand up from the squat bringing the kettlebell between the legs. The right arm in which you are passing with, will squeeze towards the body as you pass it between the legs engaging the anterior delt and pectoral muscles. With each pass you take, a small squat may be performed. Depending on the muscular strength of the person who is performing it, it may vary. The smaller the squat, the better control the person has. The larger and bouncier the squat the less control the person has. Pass the kettlebell close to the body and squeeze the arm that is holding it. Pass close and squeeze right arm in towards body.

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NOVICE

Cues: Pass close and squeeze right arm in towards body.

3. Left Swing

Squat down and hold, keep your eyes fixated to the sky and drive the butt to the ground shift your weight through your heels, keep your back and abdomen tight and erect. Horizontally abduct the left shoulder in the transverse plane and pass through the legs so that the right arm can grab it and rotate it around the right leg as you stand up from the squat. . With each pass you take, a small squat may be performed. Depending on the muscular strength of the person who is performing it, it may vary. The smaller the squat, the better control the person has. The larger and bouncier the squat the less control the person has. Pass the kettlebell close to the body and squeeze the arm that is holding it. Pass close and squeeze left arm in towards body.

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NOVICE

Cues: Pass close and squeeze left arm in towards body.

4. Explode

The kettlebell is now in the front of the body and both hands will be placed on the top handle in an overhand grip. Squat down, keep your eyes fixated to the sky and drive the butt to the ground. Shift your weight through your heels, keep your back and abdomen tight and erect as your elbows are extended. As you stand up from the squat elevate the scapula concentrically in the Frontal plane causing the upper trapezius and levator scapulae to come into play. Flex the shoulders, elbows, and wrists and raise towards the chin, try not to lock the joints out. Elevate scapula.

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