I don't know man I just don't feel it as much as I think I
should kettlebell swings probably just don't work
what's up everybody Schuyler Diehm here founder of reach found lost and fitness for our goals to help
you get in the best shape of your life without any sucky dieting without counting calories macro
is weighing your food and definitely without any torturous cardio what we're about to go
over in today's video have helped clients of mine drop that build muscle and most importantly have
the confidence to know that they are keeping the weight off for good so we are putting new videos
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the kettlebell swing is one of those exercises that is absolutely fantastic for not only burning
fat but also building strength building power bulletproofing the body among many many other
benefits however something that is extremely important is that when you do these kettlebell
swings that you're using proper form and so today what we're going to do is we're going to get into
the basics of how to swing a kettlebell we're going to go over a few mistakes that people
make by the end of this you'll be able to have the tools necessary to put this into practice and make
sure you're swinging the Kettlebell the right way so all we're going to do today is we're going to
make this very very simple I don't expect this to be a long video we're going to take a look at this
Nifty 30 pound kettlebell now I've been swinging 30 pounds I've also been swinging 70 pounds and
regardless of the weight as long as it's weight you can control if you use proper form you will
get the most out of the exercise now to set up for this is very very simple I'm not sure if you
can see my feet right now but I am putting my feet about shoulder width you can go a little
wider than shoulder width if you like what I would just do is if you're going to do like a jump squat
just jump and naturally where you stand is where you want your feet so some people are going to
be a little further in so people are going to be a little further out but as long as you're near that
shoulder width you're going to be okay and then you also want to rotate your toes out slightly you
don't want them pointing in opposite directions you don't want them point straightforward just put
a little Bend so they're out it creates a little bit of a v now the kettlebell swing is going to
be a mix of a hinge and a squat so you don't want to over emphasize the squat you don't want to over
emphasize the hinge and so if we're looking at this from the side we're not looking to squat so
we're not looking for a major leg Bend we're also not looking for like an RDL straight leg deadlift
where you're hinging all the way down and so the best way that I like to do this is if you just
let your arms hang and hold the Kettlebell it will end up being right by your crotch and just kind of
hump it a little bit no it sounds weird or maybe it feels weird maybe people are looking at you
that's okay but just hump it to get in that motion of thrusting the Kettlebell forward because that's
ultimately what we're doing we're not Swinging with our arms we're not using our muscles and
our arms and our shoulders to get this up we're using the power of our hist to drive it forward
and so what you'll see especially when you get into the heavy kettlebells a big form tip that
I have is you don't even necessarily need to keep your arms straight you can just hinge and you can
see I'm not even using my bicep even though my arm is bending and the Kettlebell is moving just
fine now is it going to be a little bit better to be able to keep straight arms yes you're going to
get the full momentum full swing but as you're practicing using that is totally okay and so
basically what you're looking for here is you're looking for a combination of the squat and the
hinge if you think about where the Kettlebell wants to end up you basically want it right
between your legs maybe even a little bit behind you but again keeping it in that growing width
you're not coming all the way down here you're not going to obviously be hitting yourself directly in
the groin you can do rifle mode so all you got to do is Imagine This kettlebell is just this pretty
little thing that you just drive your hips into but again start with a light weight if you need
to grab something that's not a kettlebell and you just grab an everyday household item that's 5 10
15 pounds something you can truly handle you'll be able to tell the difference of swinging it down
here versus dump coming up here and as you go all you're really thinking about is driving those hips
you also want to keep that chest up but ultimately driving those hips forward so again you can see my
legs are bending a little bit my butt is shooting back a little bit but it's not squatting and it's
not this huge hip hinge my chest my head stays up and I'm driving through the hips
and so I encourage you this is not something you're going to get right on the first try so
you got a couple different options here number one and most important practice but number two I also
invite you to shoot me a message on Instagram at skyfit you can send me a video of you doing your
form and I'll check it no problem and I'll give you any necessary feedback so again kettlebell
swing is one of those things that can be absolutely incredible but you do have to make sure
you do it right so get this form tweaked in once you have it in you can check out on my YouTube
page I've got a bunch of workouts there that you can go through and again if you are looking for
fat loss help make sure to check the link in the description for a free training down there with
that being said it's time to get out there and start swinging and of course as always make sure
to eat Smart Move more sleep deep and be grateful for this moment I'll see you in the next video