16/12/2016

The 2 Most Common Errors in Kettlebell Swing Set-up - StrongFirst

THE 2 MOST COMMON ERRORS IN

KETTLEBELL SWING SET-UP
By Brett Jones (http://www.strongfirst.com/author/brettjones/)
Chief SFG
Posted on December 13, 2016. 1 Comment. (http://www.strongfirst.com/2-common-errors-kettlebellswing-set/#comments)

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Its the little details that are vital. Little things make big things happen.John
Wooden

There is an old proverb about the devil being in the details. I usually tell my students that not
only is the devil in the details, but the benefits are usually in there, as well. The line to walk is to
not get lost in the minutiae (majoring in the minors, as discussed in another article
(http://www.strongfirst.com/spices-main-dishes-program-proper-training-menu/)), while also
not missing the little details. Because, as Mr. Wooden said, Little things make big things
happen.

How Do You Set Up for the Swing?

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How Do You Set Up for the Swing?

or the clean or any other kettlebell ballistic? This is the little detail I would like to focus on for
this article. The swing begins when you address the kettlebell. (Well, hello, Mister/Miss
Kettlebell is not what I am referring to, by the way.) Just like the set-up for any skill, the set-up
for the swing is critical. Before the hike, we need to be in proper position for the hike.
In my article The Perfect Kettlebell Swing: Is There Such a Thing? (http://www.strongfirst.com/isthere-a-perfect-swing-or-the-quest/) I broke down the blueprint for the swing. The hinge
position is detailed, along with other essential aspects. But as Fabio Zonin instructs, Your first
rep is not your first rep. Your set-up is your first rep, and, Your last rep is not your last rep.
Your set-down is your last rep. So, with that in mind, the set-up for the swing should be
prioritized and the set or rep should end in that same set-up position.

(http://www.strongfirst.com/wordpress/wp-content/uploads/2016/12/kettlebell-swingsetup.jpg)

The 2 Most Common Errors in Kettlebell Swing Set-up

The errors I see students making most often in setting up for the swing are:
1. Standing too far away from the kettlebell
2. Reaching for the kettlebell first
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These two errors feed off one another and can create a less-than-ideal setting for the hike to
begin a swing. By standing too far away from the kettlebell, the student will likely have to overextend the arms and body. By reaching for the kettlebell first, the student will be forced to find
his or her hinge with the arms and upper body already in an extended position increasing the
chance for the lower back to be loaded first.
The purpose of the hike in the swing is to connect the lats into the swing as soon as possible, not
to create an exaggerated loading. A proper hike allows the first rep to have the benefit of the
lat connection for the stability of the lower back and power production. Without the connection
of the lats making the body more of one unit (lats become thoracolumbar fascia become glutes,
etc.) the lower back may be inappropriately loaded and you cannot be as powerful.

A Demonstration of Proper Swing Set-up

Begin standing about a foot behind the kettlebell, and instead of reaching for the kettlebell
first, you should find your hinge first. Sit into your ideal hinge position, then reach for the
kettlebell without losing the ideal hinge. (The kettlebell may tilt toward you slightly.)
Then, begin the rep by hiking the kettlebell so the upper arms connect to the ribs (activating the
lats during the hike) and the forearm(s) connect with the upper inner thighs. This is the trigger
for the hip extension of the swing.

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At the completion of the desired number of repetitions, you should sit into the ideal hip hinge
allowing the kettlebell to come back fully to the loaded eccentric position. The loaded eccentric
position is where you catch and redirect the kettlebell at the bottom of the hip hinge/swing
and is a unique benefit of kettlebell ballistic drills. While you are still holding the ideal hinge
position, the kettlebell can be allowed to swing back to the ground where the rep/set began.
Please note that breathing is also coordinated into this sequence by sniffing air into the tight
midsection before you hike the kettlebell.

(http://www.strongfirst.com/wordpress/wp-content/uploads/2016/12/kettlebell-swingtop.jpg)

Precision in Every Rep

Precision is one of the three pillars of rational training discussed in another article
(http://www.strongfirst.com/3-pillars-build-skill-real/). Fabios advice highlighting the
precision in beginning and ending a set is an embodiment of this pillar. We need to be present
during every rep. Every rep (even the start and finish reps) should have their moment of
emphasis.

Do not think of performing one set of ten repetitions, but rather think of performing
ten sets of one repetition.Me

This attention to detail in setting up for the swing and finishing the swing will allow you to begin
and end each set powerfully and safely.

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Brett Jones (http://www.strongfirst.com/author/brett-jones/)

(http://www.strongfirst.com/author/brett-jones/)

Brett Jones is StrongFirsts Chief SFG

Instructor. He is also a Certified Athletic

Trainer and Strength and Conditioning Specialist based in Pittsburgh, PA. Mr. Jones holds a
Bachelor of Science in Sports Medicine from High Point University, a Master of Science in
Rehabilitative Sciences from Clarion University of Pennsylvania, and is a Certified Strength &
Conditioning Specialist (CSCS) from the National Strength and Conditioning Association
(NSCA).
With over twenty years of experience, Brett has been sought out to consult with professional
teams and athletes, as well as present throughout the United States and internationally.
As an athletic trainer who has transitioned into the fitness industry, Brett has taught
kettlebell techniques and principles since 2003. He has taught for Functional Movement
Systems (FMS) since 2006, and has created multiple DVDs and manuals with worldrenowned physical therapist Gray Cook, including the widely-praised Secrets of series.
Brett continues to evolve his approach to training and teaching, and is passionate about
improving the quality of education for the fitness industry. He is available for consultations
and distance coaching by e-mailing him at appliedstrength@gmail.com
(mailto:appliedstrength@gmail.com).
Follow him on Twitter at @BrettEJones (https://twitter.com/brettejones).
(https://twitter.com/brettejones) (mailto:appliedstrength@gmail.com)

KETTLEBELLS (HTTP://WWW.STRONGFIRST.COM/CATEGORY/KETTLEBELLS/)
BACK PAIN (HTTP://WWW.STRONGFIRST.COM/TAG/BACK-PAIN/)
HIP HINGE (HTTP://WWW.STRONGFIRST.COM/TAG/HIP-HINGE/)
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A Science-Based Plan to Prepare You for the SFG

Level I and SFG Level II
(http://www.strongfirst.com/science-based-planprepare-sfg-level-sfg-level-ii/)

One thought on The 2 Most Common Errors in

Kettlebell Swing Set-up
Gary H. says:
December 15, 2016 at 10:14 am (http://www.strongfirst.com/2-common-errors-kettlebell-swingset/#comment-200050)
Brett, you are consistently helpful. Thanks for helping us get the most out of training while being as
safe as possible.
Reply (http://www.strongfirst.com/2-common-errors-kettlebell-swing-set/?
replytocom=200050#respond)

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