Swings

Swings are a phenomenal exercise teaching coordination while building strength and developing cardiovascular ability.

Although not a kettlebell sport competition lift, many programs have been based around swings alone and swings generally provide great warm up and cool down benefits.

I would like to think I've done at least a million swings over the last 5 years and there is still always room for progress and improvement. We use tips and rules of thumb to keep our practice directed and focused but don't get lost in the details of the swing. I find the best benefits are obtained when I use a technical point as a direction as supposed to a source of anxiety. My primary focus with swings and training in general is simply flow (http://kogagreg.blogspot.com/2009/03/centering-for-training-101.html ). Sometimes I visualize electricity or energy flowing as I listen to my body so I can make the appropriate minute adjustments. It's important for the swing to be natural as supposed to mechanical. This is a dynamic movement controlling momentum.

1. Grip - Grab the bell in your palm connecting your thumb and index finger around the handle like you're giving the okay sign. These are called the hooks. By having a strong connection between those two fingers, the rest of the hand is able to relax more throughout the exercise avoiding premature fatigue (grip is often the first thing to go with many KB exercises).

2. Stance - Make sure you lift the bell properly from the ground as you stand up to begin. Many gym injuries happen from improper alignment as trainees simply move weights into position before they apply the technique and focus of the actual exercise. Start strong, finish strong, and you'll encounter less mystery problems. Stand up nice and tall with the bell between your legs. Shoulders are back, chest is out, knee and hip joints are locked straight without flexed bend or hyper-extension. This will be the basic torso alignment at the top of the swing.

3. Swing - Sit back (rather than down) like you're reaching to sit on a distant chair. Swing the bell behind you through your legs as though you're hiking a football. Catch the energy of the weight in your glutes and hamstrings as supposed to your back. Then, keeping the arm relaxed like a chain, let the weight swing forward naturally as you push your legs through the ground (root your feet, drive through your heels), returning your hips to the upright position. That is one repetition.

Your swing should form a nice arc. Energy should be going down through your feet and directly into the bell. Energy should not be leaking from anywhere in the chain causing a jagged energy pattern. It also should not look too much like a wave. The weight should move like a smooth pendulum pivoting around your body.

Finer points and common problems:

1. Using primarily arm strength - This problem can be identified by simply seeing excess tension in the arms, the trainee will appear like they're flexing. It can also be seen if the student is moving the weight without their hips or body moving. Perhaps more subtle but common is when the student is unable to coordinate the flow of the swing but mimics the action by moving the arms and the hips at the same time. It will look very mechanical and excessively stiff. Relax your arms and try to push the bell from your feet instead of pulling it with your arms.

2. Letting the knees dip excessively forward - Knees will be seen coming forward, sometimes past the toes. This often comes with hips sitting down instead of back and weight on the toes instead of the heels. This can put strain on the knees and the hamstrings will not be at their proper length to load properly. I visualize that I am in ski boots or cement boots and that I cannot move from my knee down. I see even top competitors allow their knees to come forward slightly and you don't want to force any motion to the point where it becomes mechanical and no longer natural but my goal is to keep my shins vertical so my hamstrings can do their job.

3. Using the back to swing instead of the legs - An acute bend will be seen in the spine at some point along the swing instead of a longer natural posture. Another symptom is back pain. Use your legs instead of your back. Think about pushing through the feet. Perhaps sit back more to let the hamstrings load. When you jump do you lift from your back or do you push through your legs off your feet? Think about that coordination. Now apply in your swing. Do not get air but use your legs.

4. Lack of mobility - The problems listed above and many athletic problems are the result of poor alignment or lack of mobility. Your body may simply not be capable of getting into the desired position without some restructuring. Practice everything from poor-mans joint mobility to more advanced yogic or qigong practices to regain your range of motion. Develop your strength with body weight exercises and seek healing methods like massage and acupuncture to free up energy congestion to resume your natural flow.