…And bad form will cost a fellow in all sorts of ways. It’s the outward sign of carelessness, recklessness, and to a slender degree, stupidity.
Quality matters in movement as it does anywhere else. Grass fed is better than corn fed. Pasture-raised trumps McDonalds.
Don’t move at the level of a Big Mac, if you can help it.
Bad form is quite simply inexcusable. It cannot convincingly be explained as there are resources—barrels and barrels of resources—on how to not move like an ignoramus.
Cultivate a burning passion for beautiful movement and leave the serving of slop for cafeteria workers.
Here are the standards I hold to three fundamental kettlebell movements.This is part 1.
The Two Hand Swing
- Back is flat at all times (crown to coccyx alignment). This includes head and neck, naturally. I prefer a packed neck position (imagine trying to give yourself a double chin).
- Hips go back (hinge), not down (squat). Hips remain somewhere above the knees but below the shoulders at all times.
- Knees bend but do not go forward (shins should be vertical or very close to). At the bottom of the swing, your torso and legs form a < (less than sign), causing you to look like the mouth of pacman.
- The hips power the movement. This is not a delt raise, dude. Hips and knees are to extend simultaneously and fully.
- Stand tall at the top, but do not lean back.
- The kettlebell may float to eye-level, but no higher than that. If you want to swing overhead, then just snatch, man.
- Shoulders are to remain neutral (mild protraction), not sucked “down and back”, which typically causes one to flare the rib cage. Keep the armpits tight and the shoulders on the shelf.
- Heel keep planted.
- Diaphragmatic/Biomechanical breathing match
The One Arm Swing
- The one-hand swing should be near identical to the two hand swing, excepting only that it’s performed with one hand. All of the points above apply here, with the addition of the follow:
- Minimize rotation as far as practicable. Meaning, both shoulders should ascend and descend at the same rate, or very close to.
- Working arm elbow is to stay locked at all times.
- Shoulder is sucked backed. Don’t allow the bell to yank the shoulder forward. Keep the “armpit muscles” (lats) tight. Imagine you’re wringing a sponge in your armpit throughout the movement.
- You may turn your thumb slightly in during the back swing, but otherwise keep the palm facing down. Very infrequently do I thumbs up a thumbs up swing.
The Goblet Squat
- Remember, in a hinge you sit back, in a squat you sit DOWN. Pull yourself down between your legs, as if reaching your butt down for a curb.
- Shoulder width stance (maybe a smidgen wider) and toes pointed slightly out.
- Back stays flat at all times (watch out for tailbone tuck).
- Hips should end below the knees (mobility permitting).
- Knees may come forward, but must stay in line with the toes.
- Heels keep planted.
- Elbows come inside the knees, not on top of.
- Diaphragmatic/Biomechanic breathing match.
- No bouncing. Slow, controlled descent. Pause at the bottom. Explode up.
What Would You Like to See?
Please let me know what other movements you’d like to see in the comment section.
Killing It With Kettlebells
November Certification Now Open for Registration
This certification is our way of helping people learn how to run a large group kettlebell bootcamp business.
While other certs might “teach you kettlebells”, we show you how to run a kettlebell business. In other words, we show you how to make a GOOD living doing what you love.
We teach you how to run our Killing It With Kettlebells model of large group kettlebell instruction (which no other cert does), and, most importantly, how to start, run, and market your very own kettlebell and fitness business (also something no other cert does).
If you are already in the fitness business, or are seriously considering getting into the fitness business then I think you will find this certification to be tremendously useful.
But if you want a spot you must register ASAP, because this certification is already 50% full! And these spots were taken before we even opened it up to the public (this was from people who signed up too late for our August Cert).
Let me be clear, this cert is for action takers: People who are ready to get going RIGHT NOW and are willing to do EXACTLY what we say to get their kettlebell business up, running, and profitable as quickly as possible.
CLICK HERE for more info and to secure your spot.