How to Maintain Proper Swing Position for Kettlebell Exercise

Russian kettlebells are an innovative type of free weights which are quickly gaining popularity in the United States. Thought to be more versatile than dumbbells and traditional free weights, kettlebells are used to strengthen and condition the body in weight training. With a few simple tips, you can learn the proper position to begin a snatch or swing move in your kettlebell routine.

Difficulty: Moderately Easy

Instructions

1. Begin most swing and snatch kettlbell exercises in the same position. Stand with your feet slightly wider than shoulder width apart and your toes pointed straight ahead. Keep your chin up and your neck relaxed as you focus your attention straight ahead. Maintain your forward focus throughout the entire snatch or swing exercise to help protect the delicate muscles of your neck.

2. Bend your knees slightly into a half-squat; however, do not bend so far that your knees extent past your toes. Keep your back straight as you hold your weight on your heels, hops and the backs of your legs.

3. Lift your upper body as if your chest were lifting towards the ceiling. Keep your abdominals engaged at all times to protect your lower back as you lift and swing the kettlebells. Relax your shoulders down and back so that your arms can relax loosely in front of your body.

4. Use this starting position for virtually all swing or snatch kettlebell exercises. It is important that you pay close attention to every part of this position so that you do not injure yourself during training.

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