Technique Thursday

It’s Technique Thursday!

Every Thursday, I'll be sharing different lifting techniques to help enhance your training and results. My goal is to help you learn more about proper technique to improve your strength and, of course, lift heavier weights.

Today, I want to talk about the Kettlebell Power Swing / Dead Stop Swing.

The KB Power Swing builds of my last Technique Tuesday e-mail about the hip hinge. In case you missed that e-mail about the hip hinge you can read it here.

The Power Swing is a hip hinge that takes technique and power to another level.

This is one of my favorite Kettlebell exercises, both as an athlete and a coach. The KB Power Swing has numerous benefits, including:

- Improved Power and Explosiveness: This exercise helps develop your explosive power, which is crucial for many athletic movements.

- Enhanced Hip Hinge Mechanics: Perfect for improving your hip hinge technique, which is fundamental for deadlifts and other lifts.

- Strengthened Posterior Chain: Targets the glutes, hamstrings, and lower back, building a stronger and more resilient posterior chain.

- Increased Cardiovascular Endurance: The dynamic nature of the swing can elevate your heart rate, enhancing your cardiovascular fitness.

- Versatility and Convenience: Kettlebells are versatile and can be used almost anywhere, making this exercise great for home or gym workouts.

Click HERE to watch the video on YouTube or click the image below.

Here's a quick guide to performing the Kettlebell Power Swing:

1. Set Up: Start with the kettlebell a few feet in front of you. Stand with feet shoulder-width apart and hinge at the hips, keeping your back flat.

2. Grip and Lift: Grab the kettlebell with both hands, engage your lats, and hike it back between your legs.

3. Swing and Power: Explosively extend your hips to swing the kettlebell up to chest height, ensuring your arms stay relaxed.

4. Dead Stop: Let the kettlebell swing back between your legs and then place it back on the ground in front of you before starting the next rep.

I highly recommend you add this exercise into your training. It’s a game changer.

I hope you find this technique beneficial for your training. If you have any questions or need further guidance, feel free to reach out!

Stay strong.

Robert King

Owner, Women Who Lift Weights
IPF World Champion Powerlifter
5X Team Canada Coach