Kettlebells are a phenomenal conditioning tool as they combine full body exercise with some isolation such as shoulder presses etc. There’s an abundance of variations that aid beginners and advanced users alike and you can complete a 20 minute kettlebell workout feeling like you’ve just spent the better part of an hour working out. But doing it correctly limits injury risk.
Having taught kettlebell classes, the number one issue I came across is the squat and swing technique as seen in photo below.
Now, there is a kettlebell exercise that requires a squat movement, but that is NOT how you do a basic swing. When i introduce clients to kettlebell swings, they usually tell me they don't do them as they're taxing on the legs....It's the number one issue i have to fix.
The kettlebell swing is a hip hinge movement, where the movement axis of the swing is through the hip joint and NOT the shoulders. The spinal curves must be correctly maintained. The target muscles are the hip extensors, part of the superficial back line. The main issue I correct is the “squat and swing” technique and hypo/hyper extension of the spine at the top and bottom of the swing.
Deltoids (posterior and anterior)
There’s an abundance of good videos out there showing you how to do a swing correctly (check out onnit academy videos) or get a PT to show you how to do these correctly.
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