Senior SFGs Lance Coffel and Andrea U-Shi Chang demonstrating the basics of a kettlebell swing.
Standards to look for:
1. The back is neutral. The neck is slightly extended or neutral on the bottom of the swing.
2. The heels, toes, and the balls of the feet are planted and the knees track the toes.
3. The shoulders are packed.
4. The kettlebell handle passes above the knees during the backswing.
5. The arms are straight in the bottom position.
6. There is no forward knee movement (increasing ankle dorsiflexion) on the upswing.
7. The body forms a straight line on the top of the swing: the hips and knees extend fully, the spine is neutral.
8. The kettlebell forms an extension of the straight arm(s) at the top of the swing. A slight elbow bend is acceptable.
9. The biomechanical breathing match.
10. The abs and glutes visibly contract at the top of the swing.
11. The kettlebell floats momentarily on the top of the swing.
Incorporate the Swing and the Get-Up into Pavel’s acclaimed minimalist kettlebell program: Kettlebell Simple and Sinister.
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