Kettlebell swings are a favourite exercise. Why?

They build on the basic mechanics of an RDL but with two new aspects. Because they’re done with speed and timing (and sometimes under fatigue) they add a new challenge to your technique/your ability to maintain perfect positions. Second, they provide the opportunity to train the explosive qualities of our muscles in a safe and fairly low-skill way (i.e. a KB swing is a lot easier to learn than a clean or snatch). This is important in sport and also for longevity. One of the first characteristics that tends to degrade as we age is speed. That’s why it must be trained and practiced.

But whether you’re mastering a simpler exercise like the RDL or more dynamic exercise like the KB swing, you need to perfect the timing of the movement for best results. Otherwise, the movement won’t translate as well to other activities outside the gym. This is a major detail that many gym goers don’t get right.

Watch this short video to perfect your timing in deadlifts and kettlebell swings.