Kettlebells Expert Lorna Kleidman Discusses the Proper Execution of Kettlebell Swings

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Following the publication of an article that claims that incorporating kettlebell swings into your training can help with conditioning while increasing strength, kettlebells expert Lorna Kleidman releases a statement responding to the article's tips on proper kettlebell form.

On March 26, 2013, kettlebell champion Lorna Kleidman releases a statement in response to a article by Ryan Healy explaining how to properly do kettlebell swings, and how kettlebell swings can benefit anyone looking for a great workout.

According to the Article, kettlebell swings are a dynamic, simple exercise that “develops your conditioning, revs up your metabolism, and increases the strength in your posterior chain, core, and shoulders.” However, Healy cautions that while kettlebell swings offer many benefits, exercisers need to execute them properly in order to reap the rewards.

The article provides some basic execution tips to bear in mind when doing kettlebell swings:

  • When starting the kettlebell swings, place the kettlebell about a foot in front of you. “Sit back the hips behind you” while keeping a flat back.
  • As you start to swing the kettlebell, pack your shoulders down while squeezing the muscles under your armpit.
  • Snap your hips forward by squeezing your glutes, and contract the quads to extend at the hip and knee joint.
  • The kettlebell should swing up somewhere around shoulder level – not because you’re pulling it that high, but because of momentum.
  • If you feel like you’re lifting the kettlebell with your arms, choose a heavier weight.
  • The movement should look like a hip hinge, instead of a squatting motion.

Lorna Kleidman, a world champion kettlebell athlete and trainer, offers her input on achieving proper form when exercising. “The kettlebell swing is a pretty basic move, in theory, but its dynamic range of motion means that there are many different ways to execute it – and it's best to have some training from an expert before incorporating the kettlebell as a permanent part of your routine. If you already use kettlebells and your form does not jibe with some of the basic tips offered here, you should consider seeking some professional input. The benefits of the kettlebell swing are great, so getting down the form is key!”

Lorna Kleidman is a three-time World Champion and World Record holder in kettlebell sport and the most decorated kettlebell athlete in the country. She developed the innovative methods used in KettleX as a way to bring the benefits of the bells to everyone in an easy-to-use, comprehensive and fun format. Lorna has been teaching individuals and group classes for the past six years.


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