kettlebell swing

Beginners: It’s NOT The Kettlebell Swing or Hip Hinge You Should Learn First

During more than a decade of teaching, designing courses, and running workshops, I have covered many different paths to kettlebell training for a beginner.

When I first started I regurgitated what I heard. Learn the hip hinge. Learn to swing.

As I started thinking more for myself and analyzing, I found that the correct answer for a beginner is not to first learn to hip hinge and swing. Yes, if they want to get started quickly and perhaps only include some kettlebell work in their regular training, but not if they really want to get into kettlebell training and lay a proper foundation.

Beginners: It’s NOT The Kettlebell Swing or Hip Hinge You Should Learn First

Starting with the hip hinge and kettlebell swing is basically jumping in deep water and skipping progression. I’m not going to lie and say that I’ve never taught someone the hip hinge and kettlebell swing on the first day, it’s all about context. If someone comes to me and says I want to learn how to swing so I can make it part of my training, great, let’s do it. If someone comes to me and says they want to learn how to train with a kettlebell, then here is one of the short progressions with a quick return on investment that I will recommend.

1) Squat deadlift (or hang lift depending on flexibility)
2) Assisted dead clean
3) Dead clean
4) Racking

One can build upon that.

 

For a beginner I also recommend to download these 2 free kettlebell ebooks from our site:
Master Kettlebell Grips www.cavemantraining.com/shop/ebook/kettlebell-grip-ebook/
Master Kettlebell Racking www.cavemantraining.com/shop/ebook/kettlebell-racking-pdf/

After that, decide whether you want more free stuff or pay for a kettlebell book/course and a whole new world will open up for you.

There are also plenty of free kettlebell videos here https://youtube.com/cavemantraining

But seriously, if you focus on those 4 things above and get them right, you will lay a good foundation on which you can build. The reasons are that you will learn:

1) the safest way of lifting
2) the hook grip
3) opening up and hand insertion
4) an explosive lift
5) how to rack properly

These are key to safety and progression.

Incorrect hand insertion

Anyone working with a kettlebell will need to lift the kettlebell, hence, a trainer should teach the safest way to lift.

Anyone working with a kettlebell will need to learn the hook grip.

Anyone working with a kettlebell will need to learn how to open up the hand and insert the hand into the window for a loose/racking grip.

The dead clean is a natural progression for the first explosive exercise and also a great exercise to immediately include in workouts.

Anyone working with a kettlebell will need to learn how to rack properly, even if they don’t do endurance work, a good rack is what is in between the clean and the transition to other kettlebell exercises.

With all that said. It’s not really the hip hinge or kettlebell swing you should learn first.

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