Kettlebell Swings with the Functional Movement Brace - Elite Performance SF

Posted by | August 14, 2014 | Functional Movement Brace | No Comments


You will need the Functional Movement Brace on your back (the PVC pipe is optional) and you will need a Kettlebell.

This is an exercise for your hips & butt. Start with your feet placed outside your shoulders, either pointing straight ahead or turned slightly out, whichever is more comfortable for you. Hold the Kettlebell with two hands with your palms facing behind you. Your knees will bend slightly but most of your body’s movement should come from the displacement of your hips. The more stretch you can get on your hips and hamstrings, the more powerful your swing is going to be.  Push your hips back but keep your weight over the middle of your feet and slightly toward your heels. Begin by thrusting your hips forward and stand completely straight; your hands, and the Kettlebell, should be perpendicular to your body and parallel to the floor at this point. Your body should form a straight line from your shoulders through your hips and knees down to your feet.


 Things to remember:

  1. Keep your shoulders back and down
  2. End slowly and let the Kettlebell swing underneath your body to allow the momentum of the movement to slow
  3. The Kettlebell should come between your legs and behind you when you’re at the lowest position
  4. This is a power exercise so the movement will be quick
  5. At the top of the Swing, the Kettlebell will be parallel to the floor

*Perform 3 sets of 10 repetitions per side using the smallest Kettlebell around*