In the CrossFit Kettlebell Trainer course, Jeff Martone says a good kettlebell swing has four key elements: weight on the heels, neutral neck, straight back and purposeful breathing. He emphasizes kinesthetic drills to help athletes understand the right and wrong ways to move their bodies.
He has course attendees do several reps of kettlebell deadlifts while keeping their weight on their heels, their necks neutral and their backs flat.
What’s often forgotten is breathing.
“Just kind of gettin’ that air in there will really take some pressure off that lower back,” Martone says.
Breathing will also help the body and mind relax and lead to better performance.
“To get max power you gotta be relaxed,” he says. “So if you’re tense, it’s going to rob of you of speed, endurance and power.”
Additional reading: Rugby and the Rotational Kettlebell Swing by Nicolas Rithner, published Oct. 5, 2009.