The Most Important Cue For Kettlebells!

Video Key Points:

• Connect the arm to the body!
• Lower body propels the bell, the arms do not "lift" it
• Connection allows you to transfer force from the lower body to the bell
• Connection should occur as early as possible - the hinge follows connection
• Connection should be maintained throughout the ENTIRE swing phase - arm only leaves body because terminal hip extension propels the arm away
• FAULT - hip hinge occurs too early; connection not achieved
• Breaking at the hips early and failing to make connection increases moment arm of the movement, increasing spinal shearing forces
• More space between the bell and hips = less space between the bell and floor

What is connection?

Connection means connecting the arm holding the kettlebell to your body (i.e. the hips) in order to conduct the force of your hip drive into the bell.
This is the foundation upon which kettlebell swinging works.  You cannot create a ballistic swing if you don't have connection, because you cannot launch the bell (i.e. arm) off a surface it was never connected to.
Connection means more power, but it also means lifting safer because it shortens what is referred to in the study of biomechanics as the moment arm.
A moment arm is the length between a joint axis or fulcrum and the line of force acting on that joint.

This is my interpretation of the line of action in a kettlebell swing.  I'm not a physics wizard so if anyone else is well studied on lines of action and moment arms feel free to add your take if you feel like there is a significant discrepancy with what actually happens during the swing.
Basically, the longer the line of red dots (moment arm), the more stress the back lever undergoes.  Not connecting to the hips also displaces the relative load higher up the spine to the scapula (anchor) increasing the risk of back injury.  So example (A) exhibits less risk and less stress, whereas example (B) exhibits more risk and more stress.

It cannot be stressed enough how fundamentally crucial this concept is.  If you don't get this concept then you should not be lifting.  It's fine if you're working on it, and really it's something you should ALWAYS be working on.  But not adhering to this principle makes you a back lifter, and a back lifter is not a safe lifter.

Play safe!

Coach Solly