Since Instagram is so popular right now, I decided to put together a 22-day series of quick educational posts.

For the next 22 days I will post a quick video or photo that will cover various topics; from fitness to nutrition to living a healthy lifestyle.

The goal is to share some fitness and wellness information that will help you with your health-related goals.

DAY 13 OF 22

Today’s post is about KB Swings.

Swings are one of my favorite movements and one of the best out there for improving hip strength and power. Pages could be written on breaking down the proper form of the swing, but I’m just going to keep it short and highlight some of the main points to keep in mind:

Stance – Set up slightly wider than shoulder width and begin the swing by “hiking” (think American Football) the bell back between your legs.

Hips – Hinge from the hip by pushing your butt back. The hips drive the movement; I like to say the arms and bell are “along for the ride”.

Bell – One of my favorite cues is, “attack the zipper”…might sound funny, but it works. Keep the bell under control and it should never swing below your knees. Also, for this swing variation, it should come to about chest/shoulder height at the top of the movement.

Spine – Maintain a neutral spine position throughout the movement..there should be no rounding.

Remember, it’s not a squat and front shoulder raise. Your knees will bend, however, it’s all about the hips & glutes.



Please share this post or tag anyone who you feel would benefit from this content. Thanks.

#Kettlebells #Swing #Glutes #Hips #Power #Fitness #Exercise #Jeddah

About Doug Balzarini
Doug Balzarini, CSCS, MMA-CC, is the owner of DB Strength, which provides fitness training, education, and resources. He is also the strength and conditioning coach for Alliance MMA where he works with UFC Champion Dominick Cruz, Bellator Champion Michael Chandler, Phil Davis, Brandon Vera, Travis Browne, Ross Pearson, Alexander Gustafsson, and more. Prior to starting his own business, Doug worked at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE).  

He has completed some graduate work in Biomechanics at SDSU and has obtained multiple certifications including ACE, NSCA-CSCS, MMA-CC, TFW Level 1, TRX instructor training, RIP training, CrossFit Level-1 Training, EFI Gravity instructor training, LIFT Sandbag Certification, and FMS training. He has produced his 2 DVD projects on strength training for combat athletes, appeared in many fitness videos and articles, and was a coach on “The Ultimate Fighter” FOX TV show in 2012.

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