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Articles

To squat or not - using a hip dominant action for kettlebell swings

Emily Friedel

There are basically two ways you can swing while maintaining a neutral spine position (which is of course vital for safety): using a knee dominant (squatting type) action or a hip dominant (Romanian deadlift type) action.

The hip dominant swing is preferable if you are aiming to target the posterior chain. It is also a far more efficient swing.  Efficiency of movement will translate directly to the load that is able to be moved in terms of a single repetition or over the course of a set or training session.  Take Olympic lifting, any power leaks (for example any deviation of the bar path from vertical) in a lift will result in reduced efficiency of the movement, which results in a reduced capacity to move a heavy weight.  At the other end of the spectrum, an inefficient running gait in a distance runner will result in premature fatigue and reduced pace.  So whatever your goals, efficiency is paramount.

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About me

Do you want to make your fitness goals a reality?
Don’t hesitate! Contact Julian to receive your free consultation and complimentary 30 minute personal training session and get started towards becoming a stronger and healthier you!
With a diverse background in physical activity and fitness, Julian can cater towards a range of individualised goals. Nothing is out of the question; whether it’s strength, muscle gain, weight loss, sports performance, health & wellbeing, injury rehabilitation or more, the possibilities are endless.