Master the Kettlebell Swing: A Must-Have Skill for New Fitness Trainers
Are you a new fitness trainer?
Welcome to the world of fitness coaching, where your knowledge and expertise can transform lives. One exercise that every fitness professional should master and teach with confidence is the High Tension Kettlebell Swing.
The High Tension Kettlebell Swing is the foundation to all further kettlebell movement you will be teaching your clients. It offers a versatile and efficient way to improve strength, endurance, and cardiovascular conditioning while enhancing core stability and promoting good posture.
In this blog, we'll delve into the intricacies of teaching this dynamic movement with a focus on safeguarding your clients' backs through proper spinal alignment and bracing. We'll also introduce the "dead stop" Kettlebell Swing to test your competence in these areas. Plus, stay tuned for an exciting opportunity to supercharge your career at the end of this article!
Step 1: Protecting Your Client's Back - The Neutral Spinal Position
First and foremost our job as trainers is to help and not harm our clients. People come to us to help them improve their lives by building up their bodies safely and effectively. The Kettlebell Swing is a very effective and safe exercise when taught properly. As a trainer its your responsibility to teach your clients how to maintain a neutral spinal position for the Swing. Improper form can lead to injuries and hinder progress. Here's a powerful technique to instill this critical skill in your clients:
- Start by having your clients stand tall with a dowel or stick placed along their back, ensuring contact with three key points: the head, upper back, and tailbone. We refer to this as the 3 Point Stack.
- Stress that the stick should stay in contact with these three points throughout the exercise. There will be a small curve in the lower back and behind the neck where the dowel will not touch. Have them move from standing to a hinge as they would if they were performing a Kettlebell Swing. This exercise helps teach the significance and feeling of proper spinal alignement during the movement.
- If you're client has trouble maintaining the 3 points of contact on the stick, this could be more of a shoulder mobility issue. You may need to hold the dowel for them and check out one of our Mobility & Movement courses to learn how to better assess and address their needs.
Step 2: Creating a Solid Foundation - The Art of Bracing
The second pillar of High Tension Kettlebell Swing mastery is teaching your clients how to brace their core effectively. A strong core not only protects the spine but also enhances the power of the swing. Here's how to guide your clients through this crucial step:
- Combine the awarness of "dowel deadlift" technique from step one, ensuring your clients maintain proper spinal alignment with a 6 to 4 point raise or hold.
- Use an "S" sound on the exhale to encourage a pressurized breath, this will also mimic the breathing pattern in the swing. You will also be able to hear if your client is holding their breath.
Now that your clients have mastered spinal alignment and bracing, it's time to introduce the "dead stop" Kettlebell Swing. This variation emphasizes precision and competence in these areas. Here's how to teach it:
- Instruct your clients to position the kettlebell a short distance in front of them, resting on the ground.
- Ensure they maintain the proper stance remembering the lesson from the stick on their back and core bracing.
- As they initiate the swing, guide them to reach for the kettlebell and perform a powerful hip hinge and swing, bringing the kettlebell between their legs.
- In the backswing their wrist should be moving towards their hips.
- On the way up, stress the importance of maintaining the 3 Point Stack and core bracing. As the kettlebell reaches its peak, they should stop the motion by bracing and actively returning the bell back to their hips before parking it on the ground at the starting position.
- Repeating the "dead stop" Kettlebell Swing reinforces competence in spinal alignment and bracing on each repetition.
Elevate Your Fitness Training Career!
As a fitness trainer, your ability to teach the Kettlebell Swing is a game-changer for your clients' progress. They'll not only build strength but also develop better posture and protect their backs. Now, let's talk about an incredible opportunity to elevate your career and expertise.
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