The Kettlebell Swing Framework
Build a superhuman posterior
The Kettlebell Swing Framework is a simple and effective way to build a strong posterior chain, which includes all the muscles from the base of the skull to the Achilles tendons. This framework involves using a kettlebell to perform a swing movement, which targets the glutes, hamstrings, and lower back. By incorporating this movement into your workout routine, you can build a stronger, more athletic physique.
- Focus on the posterior chain to build overall strength and athleticism
- Use a kettlebell to perform a swing movement that targets the glutes, hamstrings, and lower back
- Keep the shoulders pulled back and down to avoid rounding the back
- Stand with your feet 6-12 inches outside of shoulder widthStand with your feet pointed outward at a 30-degree angle, with your weight evenly distributed between both feet.Pro tipMake sure to keep your knees slightly bent and your weight in your heelsWarningAvoid letting your shoulders go in front of your knees at any point
- Keep your shoulders pulled back and downKeep your shoulders pulled back and down to avoid rounding your back and to maintain proper formPro tipImagine pinching a penny between your butt cheeks when you pop your hips forwardWarningAvoid arching your back or using momentum to swing the kettlebell
- Perform the swing movementPerform the swing movement by hinging at the hips and using your glutes and hamstrings to generate powerPro tipFocus on using your hips and legs to generate power, rather than just your armsWarningAvoid swinging the kettlebell too high or too low, and focus on maintaining control throughout the movement
Tracy lost over 100 pounds using the kettlebell swing and other exercises
The author used the kettlebell swing to achieve a low body fat percentage and improve his overall health
The author discovered the kettlebell swing while training at a gym in Philadelphia. He was introduced to the movement by a six-time Pan-American gold medalist in Brazilian jiu-jitsu, who emphasized the importance of measurable results in training. The author later refined his approach to the kettlebell swing, focusing on a minimalist routine that involved performing 75 swings twice a week.