Basic kettlebell swing form question

Abraiz

Level 5 Valued Member
Hi all.

Is there an optimal height to which the kettlebell should come up in the swing? In some videos it comes up just to the sternum and in some videos it comes up to like shoulder height. Even in form check videos posted here, both "styles" of swings are seen. Is it an individual thing or are both fine?

When I swing, my bell comes up to shoulder height and there is an exhalation at the top, almost like we punch in Muay Thai. That is how I think of it - the bell goes down between the legs, comes up with that punch-like feeling at the top. Is that fine? Does it depend on weight of the bell? Mine is a raw beginner 16 kg.

Any and all answers appreciated. Thanks.
 

Anna C

Level 9 Valued Member
Elite Certified Instructor
Both are fine. It can actually even be lower than chest level and be a good swing. But to meet all the standards (described in S&S and for SFG) it must be at least to chest level.

Going higher than chest level, to shoulder level or so, is fine too and can be indicative of a really good and powerful swing. However... it can also result from swing "faults" like lifting with the arm/shoulder, or leaning backwards from the hips... which are to be avoided.

The best way to know if your swing is good is to get with an SFG or post a video for form check.
 

John Spezzano

Level 6 Valued Member
Team Leader Certified Instructor
Elite Certified Instructor
What @Anna C said. Chest / shoulder high should be the max but more important is how you generate the power to get it there. Be sure your lower body does all of the power production and you're not lifting with the arms or traps. Post a video when you can. Glad to give you feedback!
 

Steve Freides

Staff
Senior Certified Instructor
Elite Certified Instructor
Is there an optimal height to which the kettlebell should come up in the swing? In some videos it comes up just to the sternum and in some videos it comes up to like shoulder height. Even in form check videos posted here, both "styles" of swings are seen. Is it an individual thing or are both fine?
Yes, both are fine.

Height is not the point of the swing. The swing is a horizontal throw you hold onto.

Same intention, slightly different result but not what we'd call a different "style" or approach to the swing.

When I swing, my bell comes up to shoulder height and there is an exhalation at the top, almost like we punch in Muay Thai. That is how I think of it - the bell goes down between the legs, comes up with that punch-like feeling at the top. Is that fine?
No - your punch is driving forward with your hips and that is where your exhalation belong. Then the bell floats.

-S-
 

Abraiz

Level 5 Valued Member
Yes, both are fine.

Height is not the point of the swing. The swing is a horizontal throw you hold onto.

Same intention, slightly different result but not what we'd call a different "style" or approach to the swing.


No - your punch is driving forward with your hips and that is where your exhalation belong. Then the bell floats.

-S-

This sounds.....well confusing. You know I have always wanted to attend a SFG training workshop - if only for the breathing techniques that you folk teach. You cannot learn breathing techniques from a book. I will have to post a video for form check now. Just let Ramadan be over. Last 2 days are left. Then I will surely post a video and have you knowledgeable folks correct my form.
 

Mo04

Level 5 Valued Member
Are you training during Ramadan? How did it go?

I’m still learning kb. From what I understand, the most important aspect of breathing is to tie the breath to your hip pop - and not the kettlebell height - especially on exhalation part of breathing.

There should be a sharp exhalation when you ‘pop your hips’ to swing the kettlebell upwards. The inhalation is at the end of the downswing when kb is behind you.

This article has a video: How to Sync Your Breathing for More Kettlebell Power | StrongFirst

I’ve found practicing this breathing without any kb first helps to get the hang of it.

Eid Mubarak
 
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