Now that you have mastered how to perform a 2-part kettle bell press, let’s add some momentum.  Up until this point, momentum has been a 4-letter work in the Healthy Posture System.  We have focused on conditioning you to perform all exercises without accessory motions in the spine.  The truth is, many sports and recreational activities require that you control movements that utilize momentum.  Let’s break down the kettle bell swing.

1. Get into neutral Spine Alignment

Stack your upper back via a chest lift, position your skull in its neutral position on Ci via a head nod, unload your low back via a pelvic curl.  Inward spiral your hips to restore neutral positioning at the hip joint to support your pelvic curl.  Your feet should be in whatever position you sport and recreational activity require.  If you are not preparing for any specific sport, position you feet next to each other no more than the length of one of your feet away from each other.  This reinforces neutral standing posture.

Key Fitness Tip: You should always have a similar weight in both hands when performing kettlebell presses.  This prevents a side bend torque in the cervical spine.

2. Plane of the Scapulae

The scapulae (shoulder blade) sit at an angle on the rib cage, placing the socket of the shoulder halfway between forward flexion plane and lateral abduction plane.  We refer to this as the “neutral scapular plane”.  Lifting within the neutral scapular plane provides another level of stability to overhead lifts.

Your kettlebell should hang by your side about 4-6” away from your pelvis at the start of the movement.  Your elbows should be in front of your rib cage at the start of your 2-part overhead kettlebell lift.

3. The Swing

Without losing neutral spine alignment, swing the kettlebell into overhead Y position.  Let it pendulum to the back of your forearm as you approach overhead Y position.  Keep your elbows locked throughout the swing.  Never swing all the way overhead, always press in front of your forehead so that you see the bar in your peripheral vision.  The shoulder has no structural integrity when we press overhead.  Your swing should end with your hand and kettlebell above your forehead and remain at the top of your peripheral vision.

4. Locking the Elbows

The key to ensuring that your kettle bell swing strengthens your neck stabilizers is to maintain terminal elbow extension throughout the swing.  When we bend our elbows, our shoulder blades are at risk of hiking.  This places a side bend and/or rotational stress on the cervical spine.  You are vulnerable for throwing a vertebra out of alignment.  At a minimum, you are reinforcing faulty loading through the neck.

You know you are performing this exercise properly when you feel your abdominals during the overhead press.

Summary:

The single arm kettle bell swing is a key transition exercise back to sport and recreational activities that require overhead strength and momentum control of the shoulder.

Safe Progressions:

When you can perform 8 perfect kettle bell swings within the neutral scapular plane, progress to diagonal swings (drawing the swords).  Those playing sports like tennis and volleyball may need to add eccentric kettlebell conditioning.  We suggest purchasing a Functional Fitness 4-pack and scheduling an online coaching session to learn the nuance of this type of fitness conditioning.  Or you can upgrade your DIY maintenance subscription to a Functional Fitness subscription which provides 2 online coaching sessions a month.