The kettlebell swing is a fantastic exercise for developing power through your posterior chain (the muscles down the back of your body).
There is no exercise that teaches and works the powerful "hip hinge" movement better than the kettlebell swing.
But the "normal" swing is not the only way to swing...you can also swing the kettlebell directly out to the sides.
This version of the kettlebell swing is done with a lateral movement pattern, working your body in what is known in biomechanical terms as the "frontal plane" (or "coronal plane"). Imagine a piece of sheet metal dividing your body between front and back. That's the frontal plane.
The normal kettlebell swing is done in a sagittal plane (forward and back).
Working in the frontal plane using lateral movements is extremely important not only for athletes (there aren't many sports that don't require moving sideways at some point) but for anybody who wants to improve their basic balance and movement skills and core strength.
How to Do Lateral Kettlebell Swings
You're going to starting with the weight in front of you, then using bodyweight transfer to get the weight moving and keep it moving.
As you build up in weight with this exercise, proper weight transfer during the swing is going to become more and more important.
This weight transfer will be something you will learn...either the easy way (by watching the video of me performing the exercise above) or the hard way...
DO NOT perform this exercise to failure. These are the muscles that stabilize the spine during a movement that involves rotation. We don't want them to fail.
Start with the kettlebell in a dead hang in front of you.
Swing it to the side in front of you a little as a backswing to get started.
Now swing it up to the right.
Use a shift in your bodyweight to get the weight moving.
On the downswing, let it come across and up to the other side.
Repeat for 6-8 reps.
You can then switch hands on the fly (at the top of the backswing).
Then repeat in the other direction. If you don't feel comfortable switching hands on the fly, you can set it down then pick it up with the other hand.
Here's a side view. You can see how I'm leaning forward a little. This is critical...if you don't, you'll crack your knees with the kettlebell.
Aim for 6-8 swings on either side, keeping yourself within your capabilities. You can add weight as long as you can handle the movement safely and again, don't go to failure on this exercise.
Overall, this is an excellent exercise for developing the core muscles as well as balance and functionality doing lateral movements.
For more lateral training, try Lateral Dumbbell Gorilla Walking.
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