If you are new to kettlebells or you have been around for awhile then you understand how important the kettlebell swing is. To quote Master RKC Mark Reifkind, a well executed swing is "better than 100% of all the strength and conditioning exercises; at least for 99% of all people". For me the key to this phrase is "well executed". Remember anybody can technically swing a kettlebell, but that does not always mean they are performing a kettlebell swing.
Often times a heavier kettlebell can correct your swing. Too light and you have the option to use your shoulders. This also allows you to remove you hips from the equation. When learning to swing, the bell should be heavy enough that you are unable to "muscle" it. The kettlebell swing is a hip dominant exercise, not a shoulder or back raise. Once you have taken your shoulders out of the equation you should find that you hips must do all the work. In the kettlebell world the swing is referred to as a ballistic. Firearms are also considered ballistics. A ballistic is defined as "relating to or characterisic of the motion of objects moving under their own momemtum." In the swing that momentum comes from the hips. The hips should explode hard and fast in order to propel that kettlebell. As you learn to get your hips involved you should notice how the kettlebell becomes nearly weightless towards the top of the swing. It should almost float at the top.
Heavy swings also teach and require tension. If you attempt to swing a kettlebell without learning proper tension techniques you run an incredible risk of injury. The heavier the kettlebell(s) the greater the required tension. Greater tension can produce greater strength gains.
At the end of the day the goal of our training should be to get stronger. Nobody walks into a gym and says "at the end of the year I hope to be doing the same thing I did the day I started". Right? Then how do you expect to get stronger if you don't go heavier.
So how heavy should you go? Let me answer my like this. The minimum weight for performing a 2 handed kettlebell swing for an average adult is:
Often times a heavier kettlebell can correct your swing. Too light and you have the option to use your shoulders. This also allows you to remove you hips from the equation. When learning to swing, the bell should be heavy enough that you are unable to "muscle" it. The kettlebell swing is a hip dominant exercise, not a shoulder or back raise. Once you have taken your shoulders out of the equation you should find that you hips must do all the work. In the kettlebell world the swing is referred to as a ballistic. Firearms are also considered ballistics. A ballistic is defined as "relating to or characterisic of the motion of objects moving under their own momemtum." In the swing that momentum comes from the hips. The hips should explode hard and fast in order to propel that kettlebell. As you learn to get your hips involved you should notice how the kettlebell becomes nearly weightless towards the top of the swing. It should almost float at the top.
Heavy swings also teach and require tension. If you attempt to swing a kettlebell without learning proper tension techniques you run an incredible risk of injury. The heavier the kettlebell(s) the greater the required tension. Greater tension can produce greater strength gains.
At the end of the day the goal of our training should be to get stronger. Nobody walks into a gym and says "at the end of the year I hope to be doing the same thing I did the day I started". Right? Then how do you expect to get stronger if you don't go heavier.
So how heavy should you go? Let me answer my like this. The minimum weight for performing a 2 handed kettlebell swing for an average adult is:
- Males - 24kg
- Females - 16kg
The RKC minimum standard for instructors is
- Males - 2 x 24kg
- Females - 2 x 16kg
These are the minimum standards for average adults performing high volume swings (10-20 reps +). This means you should be able to perform low volume swings (5-10 reps) with heavier than that. Find the appropriate weight which requires a level of tension and hip snap. Once you learn proper tension don't be afraid to go very heavy at times.
I will leave you with one last quote from Master RKC Mark Reifkind. "It's all easy until it's heavy".
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