06/20/2022
The force to get a kettlebell up should come from a ballistic (think more powerful than just explosive) hip-hinge. With your feet rooted to the floor, keeping the weight centered *mid-foot* (mid-foot as in between the heel and ball of the foot).
The queue "Drive through the heels" is often used to keep the heels down and maintain balance over the mid-foot. Don't mistake that queue for indicating your weight should be centered on the heel. Grip the floor with your feet (use and train those often under-worked muscles on the bottom of your feet to grab onto and grip the floor). And rapidly explode at the hip.
Your arms should only be guiding the kettlebell on its path, not pulling it up. NOTE: this does not mean upper body engagement and posture isn't important. Lats and mid-back should be engaged to protect the shoulders and keep them in the proper location.
If you struggle with this, try paying attention to the rhythm of the kettlebell swinging. And time it with the ballistic hip hinge. When you get the rhythm and explosiveness down, you should be able to swing one handed. Or alternate hands each swing, as the kettlebell is about to peak (⚠️be aware of your surroundings, and be cautious, this will work your grip more⚠️ Don't do single arm, or alternating arm kettlebell swings if people— or anything you can damage —are in front of you ⚠️).
Reaching shoulder height to head height is the target for a Kettlebell Swing. Reaching over-head during a swing makes it an "American Kettlebell Swing."
If you're susceptible to impingement syndrome (one study suggests about 50% of the population is susceptible to shoulder impingement syndrome, regardless of whether they've experienced an impingement yet) then American Kettlebell Swings can exacerbate an impingement or cause one. While a standard kettlebell swing will avoid the issue (because the arm doesn't get high enough to cause the issue —pinch tissue between the humorous bone and the acromion process).
