Scribd
Upload
11 views

I. Swing: Conditions For This Exercise

The document discusses the swing exercise which is the foundational kettlebell exercise. It provides teaching progressions for the swing and 11 standards that must be met when performing the swing exercise.

Uploaded by

lite.trawler-0x
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
11 views

I. Swing: Conditions For This Exercise

The document discusses the swing exercise which is the foundational kettlebell exercise. It provides teaching progressions for the swing and 11 standards that must be met when performing the swing exercise.

Uploaded by

lite.trawler-0x
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

I.

SWING
The swing is the foundational exercise for HKC kettlebell
training. It is the most effective and important exercise !
to learn when training with kettlebells. This exercise is
known for burning fat and for developing power and SWING TEACHING
explosiveness. It is notable for its ability to increase the PROGRESSION
performance of athletes involved in just about any sport, A. Hip Hinge
whether they’re long-distance runners, martial artists or B. Deadlift
otherwise. C. Hardstyle Plank
D. Hardstyle Breathing
CONDITIONS FOR THIS EXERCISE E. Relaxation Drills
Swing an appropriate size kettlebell back between your F. Deadlift Drag
legs and then up in front of you to chest level. G. Pendulum Swing
HKC candidates will be tested by performing 10 reps with H. Dead-Stop Swing
2 hands. I. Two-Hand Swing
J. Single-Arm Swing
STANDARDS FOR THIS EXERCISE K. Alternating Swing

1. The back must remain neutral. At the bottom of the


swing, the neck should be slightly extended or neutral.
2. The heels, toes and balls of the feet must be planted. The knees must track the toes.
3. The working shoulder must be packed.
4. During the backswing, the kettlebell handle must pass above knee level.
5. In the bottom position, the working arm must be straight and the elbow locked.
6. There should be no forward movement of the knees or added flexion of the ankles during
the upswing.
7. The body should form a straight line at the top of the swing. The hips and knees should be
fully extended and the spine should remain neutral.
8. The kettlebell should form an extension of the straight arm at the top of the swing and the
force of the swing should be projected straightforward.
9. Maintain biomechanical breathing; exhale when the hips and knees lock out.
10. The abs and glutes should visibly contract at the top of the swing.
11. The kettlebell should float for a moment at the apex of the swing while the hips remain
locked out.
12. The hips begin to move back after the upper arm has connected with the ribcage and
not before.

HKC INSTRUCTOR’S MANUAL 31 DRAGON DOOR PUBLICATIONS

You might also like