Kettlebell workout, modifications, and Do's & Don'ts of the Kettlebell Swing

Life gets busy at times making it tough to get to the gym.  While CrossFitting in a group setting with other motivated individuals is my absolute favorite way to workout, I understand that for many, some days simply do not provide enough time to make that happen, but that doesn't mean you still can't get in a killer workout with just a few pieces of equipment!!  Check out this blog post for demonstrations of the workout, modifications, and common mistakes to avoid with the kettlebell swing.  

The Kettlebell Swing

I LOVE this movement.  Talk about the perfect exercise!  It can be easily modified to fit whatever fitness level you are currently at, isn't limited by flexibility issues, and is great for strength and conditioning.  But without proper coaching, it can still easily be performed poorly and inefficiently which limits the benefits and increases risk of injury.  

Common mistakes to avoid:

1. Squatting:  The kettlebell swing is a hip hinge, not a squat.  The first demonstration of the video shows the hip hinge. The second demonstrations shows a squatty swing.  In order to achieve that hip hinge, you must engage your glutes and hamstrings.  Push knees back for minimal knee flexion, shoulders in front of hips, and weight in heels.   

2.  Bringing kettlebell too low:  In the first demonstration, take notice of how high the kettlebell remains when it swings back down to the hinged position. It never travels below my knees.  I keep the kettebell so high, that it often hits my butt.  Keep shoulder blades down and back (not rounded forward) always keeping your back tight.

3.  Arching back: Notice how straight up and down I am in the first demonstration.  I'm standing tall with my butt squeezed and core tight, never leaning back into an arched position.  Now notice the last demonstration how my shoulders travel behind my hips and my back is arched.  This is so wrong and a recipe for a strained back!  

Uploaded by Danielle Elizondo on 2017-06-19.

 
 

The Workout

This workout consisted of 1 kettlebell and a maximum of 30 minutes (and that included my warm-up and a few stretches at the end).  

The exercises are kettlebell swings, a lunge-squat complex, and Russian twists.  Modification for the kettlebell swing is shown in video as the Russian swing (eye-level) vs. the American swing (overhead).  Modifications for the kettlebell complex and Russian twists are shown by using no weight.  Remember that you can always adjust the difficulty of this workout by using a different kettlebell weight.  Only increase weight if you can maintain proper form with lighter weight.  Grab a kettlebell and get it done!!

This workout consists of kettlebell swings, a lung-squat complex, and russian twists. KBS modification is demonstrated as the Russian swing (eye level) vs. American swing (overhead). The lunge-squat complex and russian twist modifications are demonstrated by using no weight.

 

4-5 rounds:

15 kettlebell swings

10 kettlebell complex (right lunge, left lunge, goblet squat)

20 russian twists