Bilateral KB Swing to Rotating Row - Movement of the Week

TECHNIQUE to PRACTICE and PERFECT (and one habit to get away from):
​

1. Establish AMAZING standing strength prior to your first repetition.
2. ROW utilizing your CORE STRENGTH,
3. DO NOT utilize your arm and shoulder. Learn to keep your shoulder blade from shrugging and/or collapsing or smashing into the spine.

This week's movement is taking us back to basics!!! Woohoo! The ultimate goal for this week is to move and control the kettlebell with the use of the abdominals and the lat instead of the arm and shoulders.

We can do this by staying focused on proper standing posture throughout this basic movement. If we stay elevated and remember what the upper back should look and feel like - flat, with strong lats without being rounded, shrugged, or collapsing the shoulder blades onto the spine.

When it comes to the pendulum portion of the movement, think deadlift. As the kettlebell travels between the legs, the thumb should point back, knees slightly bent, and engaged through your abdominals and mid-back. When the kettlebell moves forward, wait until the KB is at shoulder height before rotating and slightly rowing the KB.

Utilize a Pull-Push technique by staying elevated, super braced through the obliques to move into your next swing.

Bilateral KB Swing to Rotating Row - Movement of the Week Explainer by Paige Wilcox

​Here's your checklist:

Before you move:

1. Strong Bilateral Stance - Pull the floor apart, squeeze the floor together, or corkscrew the floor outward
2. Pelvic Tilt and Elevation to create abdominal tension
3. Engage the Lats and Upper Back

​As you move:

1. Punch the KB straight out at shoulder height
2. Swing the KB between the legs, thumb pointed behind you
3. Using the legs and the abdominal, swing the KB back up to shoulder height
4. Using the initial posture you set up, row the weight and rotate slightly
5. When you row the weight you will utilize your core strength - abs, obliques lats, and upper back. NOT YOUR ARMS AND SHOULDERS!!!!

We are utilizing this seemingly simple movement to practice and perfect Checklist #5 above. This technique is absolutely crucial to our progress in the future! WE'VE GOT THIS!!



​Happy training!

Wilcox Wellness & Fitness

​
​
WANT MORE OF THIS? Be sure to connect with us on Social Media. We post daily on both Facebook and Instagram for motivation, inspiration, and helpful tips, tricks, and strategies for healthy living. You can join our private Facebook group to go even deeper with us or book a call to see how you can get started training with us in person. We can't wait to connect with you and support you along your journey with healthy living!​
​

Testimonial Slider (image, text) by Paige Wilcox