A Quick Tip To Fix Your Kettlebell Swing (The 'Squat and Front Raise' Error)

A Quick Tip To Fix Your Kettlebell Swing (The 'Squat and Front Raise' Error)

Kettlebell training is one of the best exercise methods in existence for extreme fat loss and total body conditioning. On the other hand, learning even the basic kettlebell exercises takes a basic amount of study and practice of safe and effective lifting techniques.

The kettlebell Swing is the 'pilar' movement of hardstyle kettlebell lifting; and while it is technically complex,the mistakes that we see folks make with it repeat themselves over and over again. One of the most common Swing mistakes in the Swing is the squat and front raise error.

In a correct, 'hip driven' Swing, the kettlebell is hiked back between the legs, and the arms do approximately 10-20% of the work.

When a kettlebell trainee makes the infamous squat and front raise error, the individual will perform a squatting pattern with the lower body followed by a front raise - type move. In this scenario, the arms are responsible for more like 50-60% of the movement.

Here are two tips to help you fix this flaw:

1. Think of the arms like ropes

The lower body is what drives the movement; the arms, in a way, are just 'along for the ride'. A good drill to perfect this is the towel Swing.

To perform the Towel Swing, you just do your two handed Swings with a towel wrapped around the horn of the 'bell and grabbing the ends of the towel; to maintain tension on the towel through the entire movement, you have to use your hips and direct energy efficiently to the 'bell. It's a great drill because it's very self correcting. Do a few Swings with the towel and you'll naturally use your lower body more and your upper body less as you get feedback from the towel.

2. Think of 'hike passing' the 'bell behind you as it comes back

Instead of squatting down and raising the kettlebell up in front of you, think about hiking it back and snapping it up. The bottom of the 'bell should actually face the wall behind you or pretty close to it when the KB is hiked back.

One of the most common mistakes with the Kettlebell Swing is the Squat and Front Raise error. This occurs when the trainee uses a squatting, knee-dominant movement on the 'down' portion of the Swing and as a result has over-involve the arms in finishing the movement. The tips in this article will help you fix and correct this flaw; good luck with your kettlebell lifting and keep training hard!

If you enjoyed this article on fixing mistakes with thekettlebell Swing, check out my series on 'Kettlebell Swing Mistakes and How To Fix Them' on my kettlebell blog - you can find part one by clicking here:http://kettlebellbasics.net/2011/02/09/kettlebell-swing-mistakes-and-fixes-part-1/

(You can also grab a totally free copy of my Beginner's Guide to Kettlebell Training when you're there - so make sure to head over today!)

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