Got Hinge?

Having trouble “hinging” back on your kettlebell swing? Are you finding that the quads are taking over the initial movement and therefore causing the swing to become more of a squat motion? Often, no matter how hard you try to “think” yourself into the correct position, often times, we need to use an external force or outside object to “trick” ourselves into the movement pattern we are so intent on mastering. If our object is to engage the hips first, by creating a stretch reflex with the hamstrings and the folding of the hip flexors, otherwise known as the hinge, we may need to use a tool to help us understand this motion if our body is being a bit resistant. The solution? Take 2 10lb plates and place them hip width apart on the floor. Be sure you are either barefoot or wearing a “converse” style of shoe. You don’t want the extra padding

of a training shoe which can throw off your center. Position your feet where your toes will be on top of part of the plate and your heels on the ground. You should immediately feel your weight shift to the posterior portion of your body. Place your kb in front and get into prep position for your swing. Swing for a couple sets of 5 to 10 reps and evaluate your form after using this corrective. Without hardly having to think about it, you should find that your body will naturally move into the “hinge” as your weight is now shifted to your heels. Knee flexion is now a secondary movement rather than primary. It bends as it follows the hips’ extension backwards. The knees no longer create a downward motion into the swing because the center of alignment has shifted slightly. Try this corrective and give it a swing (pun intended)!