A common problem people have with the kettlebell swing is using their arms too much.
The Towel Swing is a great drill to fix this issue.
I learned it from Pavel at the first RKC cert I attended in 2009.
By swinging the KB with a towel through the handle, it gives you instant feedback on if you are using your upper body instead of your hips to drive the weight up. It also helps you get the “feel” for how to fix it.
Here’s how to do the drill:
1 – Loop a towel through the handle of the ‘bell as shown in the picture below:
2 – Swing the kettlebell!
3 – The goal is to use your hips to drive the weight up, which will make the the KB to “float” at the top, like so:
If you are using too much upper body, the ‘bell will “droop” down, like the pic below (NOT what you want):
Try this drill, and then immediately afterwards, go back and do some regular swings.
You will be surprised at how this simple drill gives you feedback, helps you use your legs, and improves your form almost instantly.
Discover 12 more common KB training mistakes and how to fix them at the link below:
To your success! –
– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor