“What the Hell Effect” of Kettlebell Swings

Let’s take a look at some interesting gym lingo this week. I love learning new things, and when I get to
learn a new slang word, I get giddy with joy. Let’s test out your knowledge of some common gym lingo.

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- AMRAP: As Many Reps As Possible
- All You: A term used to motivate someone who’s trying to push out a heavy lift.
- Bro: Anyone in the gym, can be used to describe biological men and women. “Hey bro, that
was awesome!”
- Broscience: The unofficial, yet unfortunately often unquestioned wisdom of gym-goers. Topics
can include anything from supplements, to how to eat, or how to exercise.
- Compound Exercise: An exercise that targets multiple muscle groups, such as a swing or
deadlift.
- Eccentric: A muscle contraction where the targeted muscle lengthens. The opposite of
concentric.
- DB/KB/BB: Dumbbell/Kettlebell/Barbell
- EMOM: Every minute on the Minute
- Guns: Biceps
- Invisible Lat Syndrome: This is the sensation some lifters experience after a back workout, in
which they think their lats are wider than they actually are.
- Sandbagging: The act of using a sandbag, instead of traditional free weights like BB and DB & it
is also used to express an intentional slow down of a workout because someone is sore. “I have
a feeling I’m going to ‘sandbag’ Crystal’s workout tomorrow.”

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Here’s a new one that I wanted to share with you this week.

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- WTH: the “What the Hell” effect.

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The "what the hell" effect is a term specific to Kettlebell training when people experience a sudden and
noticeable improvement in strength, power, and conditioning.
Kettlebells are a fun way to train, and because they involve unilateral, full-body movements that engage
multiple muscle groups at once, you can elevate your fitness levels through their incorporation into your
workouts. That being said, if there is only one exercise you learn to do with a KB, it should be a
Kettlebell Swing. The KB Swing is the bees-knees for overall muscle training. (Should that quote go on
the board?)

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Why is it so beneficial?
When performed correctly, the KB Swing will increase your explosive power, help you build a strong
posterior chain, strengthen your abdominal core, and improve hip and lower back issues.
The Swing is an explosive hip hinge movement that carries over to almost any athletic endeavor; it’s that
good! So, let’s look at the muscles used when performing a KB Swing.
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Muscles Targeted:

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- Hip Muscles: Glutes (butt muscles) are activated during the explosive hip extension phase of
the movement.
- Posterior Chain: Hamstring and Erector Spinae (lower back stabilizer muscles). The anti-flexion
movement requires resistance against the weight as the weight lowers, teaching you to
maintain a strong, neutral spine while simultaneously engaging your core muscles.
- Abdominal Core muscles: Stabilize and support the spine during the swing movement.
- Shoulder Muscles: Deltoids- hold your shoulders and control the movement upwards.
- Quadriceps: Minor role but involved in initiating the swing.
- Forearm Flexors and Extensors: Grip the kettlebell and control the movement.
- Cardiovascular Systems: Heart and lungs when done in a high-intensity manner
- Hip Flexors: Engaged during both the upward swing movement and the descent.
- Latissimus Dorsi: Lats or upper back muscles stabilize the shoulders and upper body during
movement.

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How to Perform the Movement:

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Swings are a dynamic and compound movement, so proper form is crucial to maximize the benefits and
minimize the risk of injury. Below are coaching points to maximize your form:

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Set Up:
1. Start standing with feet hip-width apart, toes pointing forward. Stand with a tall neutral
spine, proud chest, and tight core.
2. Place KB on the floor 12 to 18 inches in front of you. Hinge down toward the KB (push your
butt out; break at the hips, not the knees), keep your back flat, and grab the handle with
both hands. KEYNOTE: In this position, pull your shoulder blades back and down to engage
your lats. Ensure your feet are flat and your weight is slightly on your heels.

Loading the Swing:
3. Backswing or sweep the KB back between your legs and underneath your hips as you hinge
backwards. Your knees can bend slightly as you load your hamstrings.

Drive your Hips:
4. Powerfully thrust your hips to full extension squeezing your glutes and abdominals at the
top. As you drive the KB forward through your hips, simultaneously your knees will
straighten to bring you into a rigid, upright position. Focus on bracing your core and
snapping your hips at the top.
5. Allow the kettlebell to float at about chest height, keeping your shoulders locked down and
arms loose. Do not “shoulder raise” or “muscle up” or “lift” the kettlebell with your upper
body
*At the top of the swing, your body should be in vertical alignment; meaning your ankles, knees,
hips, and shoulders should be stacked.

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Reload:
6. Reload and perform another rep, allowing the KB to fall naturally, staying tall and fully
extended as the kettlebell descends back between your legs underneath the hips/spine
hinging to allow the forearms to hit the hips.
7. Keep your head neutral and do not strain your neck. Let your head fall naturally with your
movements.

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Common KB Swing Mistakes:

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- Overextending your lower back. This is a big issue for many people. If you don’t squeeze
your glutes at the top of your swing, you risk letting your lower back take over and
increasing your risk of injury.
- Swinging the KB too low. If you’re not keeping your back neutral, you may scrape the
ground at the bottom of your swing. This can cause injury to your lower back as well. It also
may indicate that you are not engaging your lats throughout the swing. To correct this,
keep your shoulders pulled back and down, elbows soft, and push your butt back at the
bottom of the swing.
- Lifting with your arms at the peak of the swing. Pulling the KB upward with your arms is
an indication that you are not using sufficient hip drive or what I call “hip snap” to bring the
swing upward by explosively engaging your glutes and hamstrings into full extension.
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Now Let’s Put It Into Practice with a WOW!

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Sample Kettlebell Work Capacity Workout:
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EMOM for 15 minutes:
Min 1 – 15-20 KB Swings (Light)
Min 2 – 10-15 KB Swings (Medium)
Min 3 – 5-10 KB Swings (Heavy)
Min 4 – 15-20 KB Swings (Light)
* Continue until minute 15 is up, making sure to rotate between light, medium, and heavy
kettlebells.

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