STOP T-REX 🦖 SWINGING YOUR KETTLEBELL

Why I’m not a fan of the T-REX 🦖 ARMS when performing a kettlebell swing.

So first, let’s talk about the purpose of the kettlebell swing 🔔

THE KETTLEBELL SWING IS A BALLISTIC, EXPLOSIVE, AND POWER-BASED MOVEMENT WITH HORIZONTAL FORCE PRODUCTION (think the same mechanics as a broad jump).

When you set up for the swing, hopefully, you are doing it right with the bell in front of you as you load your posterior chain. As you hike the bell back between your legs, you are absorbing the load and producing force as you stand tall in the standing plank position.

What happens when you bend the elbow during the swing is initially, you’re creating horizontal force, and you change the trajectory of the bell, directing the force vertically. ⤴️

If I’m trying to create vertical force, there are other movements for that such as a vertical jump, dead cleans, or even a snatch.

The kettlebell swing aims to generate horizontal force and power, driven by the hips and glutes. At the top position, your body should resemble a standing plank, with your glutes, quads, core, and lats engaged.

When people bend their arms during kettlebell swings, it's typically due to either trying to swing heavier weights or trying to avoid front raising the bell. However, sacrificing form for weight undermines the exercise's purpose unless you've gradually increased weight or simply prefer that style. I’m not here to tell you that you need to swing with straight arms and it’s the only way; I’m here to help you understand the purpose of the exercise.

If you were to test it out yourself, try taking your kettlebell out to a field and perform a few swings with straight arms and bent arms.

Let go on the last rep and see how much further the bell goes with straight vs. bent arms.

Hope this article can help you improve your kettlebell swings. Save this blog or share it with a friend.

---