The Kettlebell Swing utilizes the ballistic hip hinge-extension movement pattern – very similar to the movement pattern found in the broad jump – and relies on the stretch-strength element to build power from the hips.
But tightness in the hamstring/gluteal connection – found at the back of the hips – is a common issue with prolonged periods of sitting and can negatively effect the loading and execution of the Kettlebell Swing. As a result, this lack of range of motion in the hamstrings can increase your risk for injury and further decrease the effectiveness and benefits of the Kettlebell Swing.
Here’s a simple yet effective dynamic movement you can use during your warm-up to help increase the stretch-strength relationship in the hamstring/gluteal connection of the hips.
- Stand with feet under the hips.
- Extend your left foot so the heel rests on the floor with the toes pulled up. (The toes of the right foot should be inline with the heels of the left.)
- Keeping the left leg straight and with a slight bend in the right knee, hinge at the hips with a scooping motion of the hands to the floor.
- Return to standing and repeat for the other leg.