I’m referring to a Jan 12, 2015 online TP article (The Best Strength Exercises for Cyclists). Very well written and helpful. Included are video clips on proper form.
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I really believe kettlebell swings can speed my cycling as well as my running. I tried 10kg, 10 reps, 3 sets using the form in the video. All was fine. The next day my left hip was terribly sore. I couldn’t run for several days. Later I huddled with a trainer who coached me to do the swings by hinging at the hips - without squatting (knees only slightly bent). In the TP video clip the squatting is pronounced. Yesterday I tried my trainer’s form (sans squatting, same weight, just a few less reps) and today all is fine.
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Am I correct to conclude that squatting in the Kettlebell Swing is a bad idea?
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Otherwise the article is very helpful and I would like to implement more of it in my strength workouts.
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Article text: “When speaking about power endurance, Kettlebell swings are the first exercise that comes to mind. Proper technique is important, so start with lighter weight and progress from there. Keep your core strong, back straight and thrust from your hips and lower body, propelling your arms and weight to swing forward. Kettlebell swings will target your quads, hamstrings and hips.
Perform swings with an explosive movement and hold onto the kettlebell tightly! Begin in the 15-25 rep range with 1-2 minutes of rest between sets and 3-5 sets as a goal. Stop the set as soon as your form gets sloppy.”
“Squatting the swing†is actually a term for a technique defect addressed at Kettlebell certs. Very common problem.
The hip hinge that the trainer taught you allows the bell to start traveling ‘back’ rather than ‘down’, which saves your hips and spine by putting stress back on the glutes and hamstrings.
The misconception that results in squatted swings is that the swing is a vertical rather than horizontal movement. In reality you’re trying to throw the bell across the room (but hanging onto it, so you don’t get kicked out of the gym and have to pay for property damage).
Edit: just looked at the video, and he’s definitely doing it as a vertical movement. Add any weight or explosion to that and the likelihood of injury goes up.
So short answer, yes, you’re correct in your conclusion.
My hips thank you (sorry if that doesn’t sound right). I am very grateful (better).