I Can't Believe THIS Kettlebell Myth Still EXISTS

In today's video, we challenge a commonly held belief in the world of kettlebell training: the importance of keeping your arms fully extended during kettlebell swings; so-called "T-Rex Arms".

We've meticulously researched and analyzed the biomechanics behind the kettlebell swing, examining how different arm positions affect its efficiency and effectiveness.

Drawing on a wealth of biomechanical facts and scientific studies, we reveal why the assumption that fully extended arms are crucial for proper kettlebell swing execution is, in fact, unfounded.

Through in-depth analysis, we demonstrate how alternative arm positions during kettlebell swings can provide unique benefits. We explore the impact on muscle activation, force production, and joint mechanics, unveiling a more nuanced perspective that challenges the traditional narrative.

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Join the conversation in the comments section and let us know your thoughts and experiences with kettlebell swings and alternative arm positions.

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[likearollingstone]

The image of vertical jump vs a forward leap will stick in my mind

[scraps]

Several details go into the swing. This one is a valuable addition and perhaps under-looked.

[patrickokeeffe]

Thanks for that, Gregory. So much conflicting information out there. The t-rex style always felt better to me and I felt more in control and solid. Then I heard people say no no no....your arms need to be fully extended and you need to shoot the bell outwards. That put more pressure on my wrists and I never felt as stable with that style either with heavier weights or when fatigue started to creep in. Going back to Jurassic Park style again and do whats more comfortable for my body! 🦖🦖🦖

[KingPodas]

Unfortunately I had to stop doing swings as my hip thrust was becoming to aggressively powerful in the bedroom
Fantastic video none the less .

[yosefco]

thank you Gregory! i think that in "strong first level 1" test they demand arm fully extended even they "accept a slight bent of the elbow" 😅
from what i see, hard style isnt always a clever style. your example with the deadlift shows why.
anyway, in one handed swing, i found that pulling/lifting the kettlebell with a back movement (like with snatch) is a great power saving technique.

[chrisconklin]

I am just starting out with Kettlebells and the swing is my first exercise. Trying my first few sets with a light weight caused more pain in my lower back than I would like. Keeping the Kettlebell closer in causes less pain and improves my balance. Just in the nick of time, Thanks.🌻

[DesertHack]

I T-Rex my kettlebell swings to protect my shoulders, and limit unwanted activation. I was also warned of sheer forces along time ago, but I didn't realize that the actions of the upper body like straight arms can contribute to sheer forces. Thank you for the video.

[ChristopherPizey]

I’ve been using kettlebells for quite a few years. It’s never to late to learn. Thanks.

[peterjakobsen]

Thanks, great to be back in school, learning new stuff 🙏🙏🙏

[VitalBigras]

So happy that I have found a reliable coach, THANKS ! 🙋🏻‍♂️

[TCM]

Great information! Thanks for sharing.

[turningpointfitness]

ok i could not resist!! looks like you made this video for me coach as i had asked this question before and thats exactly you stated. you just added more detail and science to help me better understand. LOL!!! thank you coach!!! I always do the hardstyle focusing more on vertical. Never keep my arms straight!!! like you said, as you go heavy, the shearing force increases.

[DrRonaldSIpock]

I am more about girevoy Sportivny, so my swings have always been more vertical because I feel that transitions more into snatches and cleans. I don't know about all that science stuff; I'm just more concerned with functionality and making my swings bleed into my GS lifts

[sanda-wingchun]

Nice video! I feel it's kind of a response to my question in the other video😁! What an honor!😄 Good content as always! I see it is, in fact, easier to "cheat with the arm" with the arm extended. Actually, when I'm doing a very heavy kettlebell swings, such as 80kg (my bodyweight is 60kg😅), I tend do a little of this "arm cheating" as hip fatigue jumps in, in the end of a round...

[MrGardnerMaths]

Your videos on very detailed elements of the swing are great. Big thanks.

How important do you think it is it to fully extend the knees? I find that when I really do a HARD style swing, and fully lock the knees at the end, I have some pain afterwards in my kneecap. I currently swing a 40kg, which requires a fairly wide stance - otherwise I bend over too much - and I think the wide stance + powerful knee extension is not doing me many favours. Would be great to get your thoughts. Thanks again.

[aivfx]

I gave this video a like because of the thumbnail alone.

[chickane]

I’ve just signed up to the 30-days course and I have a question about swings as a woman. I have a large chest and I feel like they get in the way of my arm making a proper connection with my body: for example, if I keep my arms straight and in front of me (2H swing) my arms won’t make contact with my belly. For a 1H swing, I have to rotate my torso quite a lot so that my arm can drop into good contact at my groin/hinge. Is this ok or safe?