While he's describing driving from the glutes/hips, he's actively controlling the swing from his shoulders which is exactly how you injure your shoulders and possibly back. Your arms are just there to act like the string of a pendulum. Your glutes are driving the bell forward and up, your hands/arms are only there to guide the bell's path upwards and then back towards your hips. The hips then receive and guide the descending bell back between your legs, and repeat the cycle by driving forward and up again. Glutes are the engine generating force, the kettlebell is a pendulum acted upon by the glutes/hips, and your arms are the strings stabilizing the arc.
@@seanodonnell2780 because the kettlebell is starting to raise back up before the drive from the glutes through the hips, if the hips aren't driving the bell forward/up then the shoulders are. His hinge movement is good, but he's pulling with the shoulders instead of using the hinge motion to push the weight.
Thank you so much! I was wondering why my back/shoulder area was tender. Once I started to think of the exercise as a pendulum is when my pain subsided. So you literally drive with your hips only and your arms do nothing 😓
Not totally so. The kettlebell swing involves several things. 1) hinging at the hips and bending the knees, as he's done in the video. 2) grab onto the kettlebell and pull it back so your forearms rest on your thighs. 3) straighten your legs and clench your butt checks. This will cause you to stand up and swing the kettle bell forward. DO NOT lift the bell up. The force from your legs straightening and butt clenching will drive the bell up. As for how to position your feet, it can either be pointing forward or pointing out at an angle. Position it based on what feels comfortable to you, as it has no effect on how the kettlebell moves forward and up.
@robbiiee420 I really did slip a disk after watchin this vid while tryin to do swings. Its finally healed up, but now i cant squat or do deadlifts ever again.
@@OrphanCrippler1 I'm sorry to hear I only just started working out 2 weeks ago with these never heard of them in my life so I went out spent 50 on dem just to be in alot of pain lol ... I was trying dead drops from a chair position... My dude I pulled out my arms I can't even lift my coffee cup last to days ... Maybe you didn't keep your back fully straight while doing it I tore up my arms I can't lift anything 😂 idk if it's building muscles or I tore my arms apart or maybe cause I didn't drink my rawww eggs like rocky did before working out never trying those advanced sitting positions with the kettle bell again lol felt like a workout at the time till yesterday an today I can only lift both arms quarter way haha
@@OrphanCrippler1 so ya I'm sore because I was swinging with with arms not my hips ..... Yooooo I just figured out how to do the swings it's all in da hips .... That's why I can't lift my coffee hahaha .... I was swinging with my arms an my strength... It's only in da hips.. Shakira was right this whole time 😲😂
I did loads of these a few months back with 28 kg kettle bells. Two weeks ago I tried again and tore something in my lower back. 4 days of pain. Then I went back gym and run and row and stair tread. All good. 4 days later a 2 hour session and then lift air compressor in my van. hour later couldn't walk. Back come back to get me. So watch out with these kettle bells. Easy bugger yourself up.
Hello doctor, before 2 months i hurt my back while doing swings i guess. GP & PT both suggested muscle spasm only mainly right hip & flexor. After resting and light workout pain did go away. But came back 2 weeks back while doing only bodyweight pushups, squats and dips. Any advice to start Kettlebells without damaging back plus for recovery. Thanks in advance 😁
If you have back pain, you might have what's called referred pain. Tight glutes and hamstrings will cause lower back pain. If you tried foam rolling your glutes and hamstrings, which the PT should have recommended, and it didn't help,, you may want to go see a chiropractor.
Doesn't need to be modified. Just use a lighter kettlebell to start out or do lower manageable reps and don't overdue it. Do every other day to allow a rest day and slowly build your endurance. I have piriformis and kettlebell swings help by strengthening the glutes and core. In just three to four minutes of one hundred swings it has done more for me than those physio exercises, like the bird dog stretch. You will see results in just a month.
I have never used a kettebell , bought a 44lb and I seriously hurt my back. Now im scared of the damage i may have caused. I want to recover so I can get back to these..
Same here. I tried the 30 pounder in Walmart, thought it seemed easy and ordered myself a 45 lb and hurt my back the first day. Luckily not too bad, but still sore for sure a day later. The kettlebells are so expensive that I will have to wait awhile to buy a little smaller one... Hope you are feeling better now
i mean.... how did you came to conclusion to go 44lb on something you never done before? I'm dreading to know your typical workout routine with this ideology.
I hurt my back with a 25 pounder and low reps. When I heal up I may not do swings at all. I had prior injuries and just might not be ok with swinging anything.
It's pretty much a given that you start with a bell that you can lift. If it's too light, you can feel it in the swing, so try the next weight up. Going too heavy will result in injuries. Once you get proficient at the exercise, or if you start feeling that it's too light, you can move up.
Excellent video. NOT! Absolutely NO instructions on how to swing the kettlebell properly. As you can read from the comments, lots of people got injured.
please dont do KB swing like this, this is full arm activation on baby weight showcase aka terrible form because you're manhandling that low weight as it has no momentum if you're strong enough.
Exactly. Also, he’s not letting the kb come all the way back, prior to hip hinge. If u freeze it, he starts to hinge/sit back while the kb is still out. The kb is almost supposed to hit u in the groin (almost,lol) before u hinge. His technique actually causes excruciating back pain. Also, he’s slightly bent over a bit too much. His elbows r nearly touching his thighs. Supposed to be closer to wrist. This also causes back pain. The title of this video is ironic, especially from a DC. Many ways to do swings wrong. I know from experience.
26 Jesus answered them and said, “Most assuredly, I say to you, you seek Me, not because you saw the signs, but because you ate of the loaves and were filled. 27 Do not labor for the food which perishes, but for the food which endures to everlasting life, which the Son of Man will give you, because God the Father has set His seal on Him.” 28 Then they said to Him, “What shall we do, that we may work the works of God?” 29 Jesus answered and said to them, “This is the work of God, that you believe in Him whom He sent.” 30 Therefore they said to Him, “What sign will You perform then, that we may see it and believe You? What work will You do? 31 Our fathers ate the manna in the desert; as it is written, ‘He gave them bread from heaven to eat.’ ” 32 Then Jesus said to them, “Most assuredly, I say to you, Moses did not give you the bread from heaven, but My Father gives you the true bread from heaven. 33 For the bread of God is He who comes down from heaven and gives life to the world.” 34 Then they said to Him, “Lord, give us this bread always.” 35 And Jesus said to them, “I am the bread of life. He who comes to Me shall never hunger, and he who believes in Me shall never thirst. 36 But I said to you that you have seen Me and yet do not believe. 37 All that the Father gives Me will come to Me, and the one who comes to Me I will [f]by no means cast out. 38 For I have come down from heaven, not to do My own will, but the will of Him who sent Me. 39 This is the will of the Father who sent Me, that of all He has given Me I should lose nothing, but should raise it up at the last day. 40 And this is the will of Him who sent Me, that everyone who sees the Son and believes in Him may have everlasting life; and I will raise him up at the last day.” John 6:26-40
While he's describing driving from the glutes/hips, he's actively controlling the swing from his shoulders which is exactly how you injure your shoulders and possibly back. Your arms are just there to act like the string of a pendulum. Your glutes are driving the bell forward and up, your hands/arms are only there to guide the bell's path upwards and then back towards your hips. The hips then receive and guide the descending bell back between your legs, and repeat the cycle by driving forward and up again. Glutes are the engine generating force, the kettlebell is a pendulum acted upon by the glutes/hips, and your arms are the strings stabilizing the arc.
How can you tell that he is actively controlling the kettlebell from the shoulders?
@@seanodonnell2780 because the kettlebell is starting to raise back up before the drive from the glutes through the hips, if the hips aren't driving the bell forward/up then the shoulders are. His hinge movement is good, but he's pulling with the shoulders instead of using the hinge motion to push the weight.
Thank you so much! I was wondering why my back/shoulder area was tender. Once I started to think of the exercise as a pendulum is when my pain subsided. So you literally drive with your hips only and your arms do nothing 😓
Not totally so. The kettlebell swing involves several things. 1) hinging at the hips and bending the knees, as he's done in the video. 2) grab onto the kettlebell and pull it back so your forearms rest on your thighs. 3) straighten your legs and clench your butt checks. This will cause you to stand up and swing the kettle bell forward.
DO NOT lift the bell up. The force from your legs straightening and butt clenching will drive the bell up.
As for how to position your feet, it can either be pointing forward or pointing out at an angle. Position it based on what feels comfortable to you, as it has no effect on how the kettlebell moves forward and up.
Thanks, that helps me a lot 👍👍👍
Thank you for explaining how to approach the kettlebell. I know they are easily scared.
Shhh🤫..got to be very very quiet also.
aaaaand i hurt my back
🎉 your back ? These kettle bells after 2 weeks got me half cripple 😂 everything is sore guess I'm doing it wrong 🙆🤔
@@robbiiee420 LOL
@robbiiee420 I really did slip a disk after watchin this vid while tryin to do swings. Its finally healed up, but now i cant squat or do deadlifts ever again.
@@OrphanCrippler1 I'm sorry to hear I only just started working out 2 weeks ago with these never heard of them in my life so I went out spent 50 on dem just to be in alot of pain lol ... I was trying dead drops from a chair position... My dude I pulled out my arms I can't even lift my coffee cup last to days ... Maybe you didn't keep your back fully straight while doing it I tore up my arms I can't lift anything 😂 idk if it's building muscles or I tore my arms apart or maybe cause I didn't drink my rawww eggs like rocky did before working out never trying those advanced sitting positions with the kettle bell again lol felt like a workout at the time till yesterday an today I can only lift both arms quarter way haha
@@OrphanCrippler1 so ya I'm sore because I was swinging with with arms not my hips ..... Yooooo I just figured out how to do the swings it's all in da hips .... That's why I can't lift my coffee hahaha .... I was swinging with my arms an my strength... It's only in da hips.. Shakira was right this whole time 😲😂
Thank you for a quick and proper way to do swings. I did it with the facing straight and felt the difference immediately❤ TY!
Very clear, thank you.
Ahh old video, some things have changed a bit but thid is a good starting place!
Concise and precise, exactly as it should be. Thanks a lot
Problem is I find when locking out and not overextending, I'm still aggravating SI joint next day. Not sure what i'm doing wrong.
I did loads of these a few months back with 28 kg kettle bells. Two weeks ago I tried again and tore something in my lower back. 4 days of pain. Then I went back gym and run and row and stair tread. All good. 4 days later a 2 hour session and then lift air compressor in my van. hour later couldn't walk. Back come back to get me. So watch out with these kettle bells. Easy bugger yourself up.
Hello doctor, before 2 months i hurt my back while doing swings i guess. GP & PT both suggested muscle spasm only mainly right hip & flexor. After resting and light workout pain did go away. But came back 2 weeks back while doing only bodyweight pushups, squats and dips. Any advice to start Kettlebells without damaging back plus for recovery.
Thanks in advance 😁
If you have back pain, you might have what's called referred pain. Tight glutes and hamstrings will cause lower back pain. If you tried foam rolling your glutes and hamstrings, which the PT should have recommended, and it didn't help,, you may want to go see a chiropractor.
Doing kettlebell with a bad back will do more harm than good.
What weight for a beginner starting this exercise
2kg
16kg.
How can this swing be modified for someone who has si joint issues?
Doesn't need to be modified. Just use a lighter kettlebell to start out or do lower manageable reps and don't overdue it. Do every other day to allow a rest day and slowly build your endurance.
I have piriformis and kettlebell swings help by strengthening the glutes and core. In just three to four minutes of one hundred swings it has done more for me than those physio exercises, like the bird dog stretch. You will see results in just a month.
You probably can't. Better to ask your doctor for advise, as your doctor will know your condition better than anyone else.
Thank you my back doesn’t hurt nor can I feel anything from it. And I can’t move my legs it’s okay I don’t do leg day😄
useful, thank you.
gracias
I have never used a kettebell , bought a 44lb and I seriously hurt my back. Now im scared of the damage i may have caused. I want to recover so I can get back to these..
Same here. I tried the 30 pounder in Walmart, thought it seemed easy and ordered myself a 45 lb and hurt my back the first day. Luckily not too bad, but still sore for sure a day later. The kettlebells are so expensive that I will have to wait awhile to buy a little smaller one...
Hope you are feeling better now
@@enviticus thank you brother feeling much better. And I hope you are better too. It's better to start light and learn proper technique
i mean.... how did you came to conclusion to go 44lb on something you never done before? I'm dreading to know your typical workout routine with this ideology.
I use a 20 1bs and never had any problem. I do 30 reps. I been prown to back spasms my whole life😊
I hurt my back with a 25 pounder and low reps. When I heal up I may not do swings at all.
I had prior injuries and just might not be ok with swinging anything.
Thank you
You're welcome!
Cool video 👍
Thank you, it's not perfect and technique has definitely improved since then! Time for an update!
Do you tighten your back and stick your butt out to avoid back problems
Shid.... I don't pick mine up from the floor, God forbid. Got mine on a waist-high shelf.
Imagine your using it to get water out of sonething that worked for me
Straight feet is a must
My favourite workout finally hurt my back 😭
I'm sorry to hear... Back chain dominant workout always good to work on
Two causes of the injury:
1) poor technique, as the video falls in that category because of poor instructions
2) using kettlebells that are too heavy
KB is too light in this video and it’s coming up too high because of that
maybe you should spend a few minutes about picking out the correct weight for beginners…
It's pretty much a given that you start with a bell that you can lift. If it's too light, you can feel it in the swing, so try the next weight up. Going too heavy will result in injuries. Once you get proficient at the exercise, or if you start feeling that it's too light, you can move up.
Excellent video. NOT! Absolutely NO instructions on how to swing the kettlebell properly. As you can read from the comments, lots of people got injured.
Why would you post a video on form that doesn't show the whole form!? Why are you hiding his feet!? Terrible camera work on this. Useless video.
Serendipity. It was bad form anyway.
And lacking proper instructions
Harris Cynthia Jones Karen Clark Mark
please dont do KB swing like this, this is full arm activation on baby weight showcase aka terrible form because you're manhandling that low weight as it has no momentum if you're strong enough.
Exactly. Also, he’s not letting the kb come all the way back, prior to hip hinge. If u freeze it, he starts to hinge/sit back while the kb is still out. The kb is almost supposed to hit u in the groin (almost,lol) before u hinge. His technique actually causes excruciating back pain. Also, he’s slightly bent over a bit too much. His elbows r nearly touching his thighs. Supposed to be closer to wrist. This also causes back pain. The title of this video is ironic, especially from a DC. Many ways to do swings wrong. I know from experience.
26 Jesus answered them and said, “Most assuredly, I say to you, you seek Me, not because you saw the signs, but because you ate of the loaves and were filled. 27 Do not labor for the food which perishes, but for the food which endures to everlasting life, which the Son of Man will give you, because God the Father has set His seal on Him.”
28 Then they said to Him, “What shall we do, that we may work the works of God?”
29 Jesus answered and said to them, “This is the work of God, that you believe in Him whom He sent.”
30 Therefore they said to Him, “What sign will You perform then, that we may see it and believe You? What work will You do? 31 Our fathers ate the manna in the desert; as it is written, ‘He gave them bread from heaven to eat.’ ”
32 Then Jesus said to them, “Most assuredly, I say to you, Moses did not give you the bread from heaven, but My Father gives you the true bread from heaven. 33 For the bread of God is He who comes down from heaven and gives life to the world.”
34 Then they said to Him, “Lord, give us this bread always.”
35 And Jesus said to them, “I am the bread of life. He who comes to Me shall never hunger, and he who believes in Me shall never thirst. 36 But I said to you that you have seen Me and yet do not believe. 37 All that the Father gives Me will come to Me, and the one who comes to Me I will [f]by no means cast out. 38 For I have come down from heaven, not to do My own will, but the will of Him who sent Me. 39 This is the will of the Father who sent Me, that of all He has given Me I should lose nothing, but should raise it up at the last day. 40 And this is the will of Him who sent Me, that everyone who sees the Son and believes in Him may have everlasting life; and I will raise him up at the last day.” John 6:26-40