Roxy highlights improper technique frequently seen in the gym, including rounding the back, squatting with bent knees, and turning the head to check form. Roxy details how the hip hinge targets the posterior chain, glutes, hamstrings, and core while raising your heart rate.
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Roxy highlights improper technique frequently seen in the gym, including rounding the back, squatting with bent knees, and turning the head to check form.
On screen: A woman in athletic wear demonstrates an incorrect kettlebell swing technique in a brightly lit studio, showing a rounded back and stationary hips while holding a purple kettlebell, with a yellow kettlebell on a mat…
Roxy demonstrates the correct starting setup, deadlift position, and hip hinge motion required for a safe and effective swing.
On screen: A woman in red activewear demonstrates kettlebell swings on a yoga mat in a brightly lit room with a white brick wall and large windows, as text overlays highlight different aspects of the exercise form.
Roxy details how the hip hinge targets the posterior chain, glutes, hamstrings, and core while raising your heart rate.
On screen: A woman stands upright, facing the camera, explaining an exercise while two kettlebells rest on a yoga mat in front of her.
0:03 Speaker A: Hey, guys, I'm Roxy Jones, and this is the right way with. Speaker A: Well, good. Speaker A: Today I'm going to show you the right way to do a kettlebell swing. Speaker A: First, I'm going to show you what everybody does wrong and what I see at the gym. Speaker A: Alright? Speaker A: So first thing that I see wrong is a rounded back to even pick up your kettlebell. Speaker A: That means that your core is not engaged. Speaker A: And then you try to swing it forward and you're just not using your core and it looks very weak.
0:29 Speaker A: Another thing I see is not even letting to carry your hips back. Speaker A: So you're not even building that much power and you're kind of just letting it move you and you're not getting the full range of motion. Speaker A: The other thing I see, probably the worst offense is bent knees because at this point we're just doing a jumping squat. Speaker A: So this looks terrible. Speaker A: And then the last one is, I see a lot of people checking their form.
0:55 Speaker A: Do you think this looks safe? Speaker A: Probably not. Speaker A: So let's talk about the right way to do this. Speaker A: First of all, you gotta pick it up correctly. Speaker A: So always make sure that you're starting in a deadlift position and your kettlebell is right between your ankle bones. Speaker A: So I'm gonna be picking it up like I'm trying to break the handle in half and I'm squeezing my armpits together as if there's a bug in there. Speaker A: All right.
1:20 Speaker A: I know it's a weird image to picture, but I'm gonna start by lifting the kettlebell up off the ground. Speaker A: And you always wanna start with a small middle momentum to help get the movement going. Speaker A: And keep in mind, this is a hip hinge movement and a hip thrust. Speaker A: So I'm pushing my hips back, letting the kettlebell carry me, and then I'm going to thrust it forward using the power of my glutes and my core to swing it forwards.
1:45 Speaker A: All right. Speaker A: Notice how my back is not rounding out and my core is staying tight the whole time. Speaker A: So as you'll see, I'm keeping a slight bend in my knees, but I'm primarily focusing on the hinge in my hips. Speaker A: And if I wasn't talking to a camera, I'd be my eyes straight forward and my chin slightly tucked under as if there is an apple or an orange underneath. Speaker A: So since it is a hip hinge movement and you're primarily working your posterior chain, you do want to feel it in your glutes, your hamstrings and your core.
2:18 Speaker A: And your heart rate is probably going to come up if you're giving the right power to the movement. Speaker A: Want more right way? Speaker A: Subscribe to well and good right now.