progression checklist

kettlebell swings

Markers of control

pain

  • No pain is felt during the movement that is deemed unsafe

  • If unsure, err on the side of not progressing

breath control

  • Option 1 (powerful reps)

    • Inhale when following the weight down and backward

    • Powerfully exhale (i.e. hiss) when extending (“popping”) the hips to propel the load up and forward

  • option 2 (light loads/endurance reps)

    • Maintain nasal breathing attempting to time a gentle exhale to the extension of the hips

postural control

  • Do not progress if any of the following compensations occur

    • The head and shoulders drop lower than the hips

    • The spine flexes excessively when the load moves down through the legs

    • The spine hyperextends when transitioning to standing

    • The shoulders round or shrug excessively at any point throughout the movement

    • The head or chin “poke” forward excessively

    • The elbows flex excessively

    • The knees translate forward excessively

    • The knees remain flexed in the standing position

    • Excessive lateral shifting of the hips when swinging through the legs

    • Excessive rotation of the trunk or spine with single kettlebell swinging

impact control

  • Go with momentum - do not attempt to slow the load down as it swings through the legs. Either go with the flow of the weight or accelerate it down and backward.

  • Park the Load Safely - when finished with a set of swings, park the load softly on the ground after swinging it back through the legs

    • DO NOT attempt to put the kettlebell(s) on the ground from the standing position (the momentum of the load will jerk you forward)

    • DO NOT swing and walk with the weight to put it back in place (park it first then deadlift it back up before walking it to where it needs to go)