Mindful Monday Kettlebell Swing Fine Tuning Workout

It was time to really hammer on the basics again - as the proper execution of the kettlebell swing is so crucial to getting the most benefit from it - don't let youtube or goofy things on tv tell you otherwise! 

We began with the usual joint mobility warm up exercises - adding in a few of the favorite pump stretches.   And continued with a review of the hip hinge - we even got out the dowels and made sure that we maintained the 3 points of contact (back of the head, upper/mid back, sacrum/rear) while sitting waaaaaaaaay back with the hips.   To connect this mentally to the swing we did the following mini circuit 3 times:

• 10 mindful hip hinges with dowel (take your time, it isn't a race)
• 10 2-hand kettlebell swings with a moderate size kettlebell

Following that, we got out the BEAST and the "Evil Wheel" to spice things up a bit - maintaining a safe pace and strict attention to form, complete the following 4-5 times

• 10 Beast kettlebell deadlifts (or whatever heavy kettlebell you have available)
• 10 Start-Stop swings (pause and re-hike between each swing)
• 5-10 "Evil Wheel" Roll outs (or your favorite abdominal exercise)
• Rest

Next we practiced our get ups - paying even more attention than usual on the initial start - the push and roll.   3 per side - choice of kettlebell or no weight.   We also practiced some intense Russian Twists - making sure to keep shoulders back and chests open - 3 rounds of a count to 50.

Finally a little twisted ladder: 8 Start-Stop kettlebell swings, 1 burpee down to 1 Start-Stop kettlebell swing and 8 burpees.

Finish up with joint mobility and plenty of water.