Have you ever walked into a gym and noticed a group of people doing kettlebell swings? Usually each person in the group is doing something completely different then the person next to them; one is swinging the kettlebell to the moon, while the other person is throwing their back out with each swing. Here’s the thing, the kettlebell swing is an amazing exercise, I consider it one of the best exercises you can do, but it is an advanced movement and almost everyone at a commercial gym does it wrong. When you do the movement incorrectly you are missing out on its strength building benefits and putting yourself at risk for injury. When taught correctly the swing is one of the safest exercises you can do and on top of it, the kettlebell swing challenges every muscle in your body, specifically the glutes and core, which just happen to be the most important muscle groups on your body, but we will discuss that another time. In order to do a kettlebell swing properly, it is imperative that you find an instructor to teach you proper technique. In my opinion, anyone who is Strongfirst certified is the person you want to learn from. I took their kettlebell certification last summer and it is no joke. They drill perfect technique into you for 8 hours a day for three days straight. To find a Strongfirst instructor, head to their website and search for one in your area ( CLICK HERE) . If you can’t find one then head to their website and watch the videos.
To sum up, the kettlebell swing is one of the best exercises on this planet. It will give you an awesome total body workout in a short amount of time, but it is essential that you perform it correctly to reap the benefits. So make it easier on yourself and hire a Strongfirst instructor who will help you master the swing. Once you master the swing do the following workout. Perform either 10, 15, or 20 swings each minute for ten minutes straight. After you finish your desired amount of reps for each minute, you will use the remainder of that minute for your break. Everyone should start with 10 swings per minute and eventually work your way up to 20 swings per minute, but make sure you do not rush this progress.Perform each repetition set for at least one week.