Thursday, June 27, 2013

TankGym Kettlebell Rehab Handouts- Kettlebell Swing

The Kettlebell Swing is one of my favorite exercises for teaching athletes how to develop explosiveness. Typically I will begin by instructing the athlete in the correct technique for the double leg dead lift, moving to the single leg dead lift, hikes and then towel drills for rooting (the concept of stability during dynamic movements) and explosive loading at the hip hinge. The key to the Swing is the efficient transfer of energy from the hips. An explosive dead lift maneuver that emphasizes posterior chain activation of Glutes and Hamstrings. It is important to tell your clients that the kettlebell swing should never be "felt" in the back. If performing this exercise results in pain or soreness in the back cuing and corrections are necessary for correct technique.