Cues
- Start with the kettlebell in front of the body so you have to reach for it
- With a straight back hike the weight high into the hips and then drive the hips and knees straight to swing the bell away from you
- The body should be vertical at the top of the swing
- Pull the weight back down each rep to make the rhythm dynamic and powerful
- Hold the breath as you absorb each swing and breathe out sharply with each swing outwards
Mistakes
- Starting with a deadlift motion instead of with the weight out front
- Rounding the back at any point
- Allowing the weight to drop low away from the high groin during swings
- Throwing the shoulders back instead of using the hips to drive the motion
- Allowing the weight to float at the top (lazy swings)
Cues:
- Keep the elbows level with your shoulders and rotate the hands down and back up with control
- The elbows should stay directly to the sides of the shoulders
- Maintain strong retraction and rotate the hands as low as possible without causing the shoulders to translate forward
Mistakes:
- Elbows moving – the humorous should rotate within the joint
- Shoulders rolling forward as the hands come down
- Using too much weight
- Flaring the ribcage
