The kettlebell swing has been instrumental in cuing hip extension for my body. It's been a safe way for me to work on this accelerated movement as I strengthen my low back.
This movement applies beyond the field of play. This movement is great for engaging the back half of our body and cuing our glutes so we can hold ourselves in a more expressive and vital fashion.
It's a tremendous physiology primer that makes you ready for your day and also to be a strong, explosive athlete. It cues our body so we can enjoy our time with our loved ones and do activities of daily living without pain. It helps us to feel good while we inhabit our flesh suits and is not an exercise that breaks your body down in the "no pain, no gain" mindset.
Self Correcting Movement
It's such a self correcting exercise. The weight moves smoothly with the right "pop" and hip extension but if you fall into the hip flexion fault (bending at the waist) the weight does not arc in a smooth fashion. This allows you to diagnose dysfunctional movement and take the correct steps to fix this!
Deep squat to start
During this movement focus on grounding feet as strongly as possible with feet pointing outwards 30 to 45 degrees
Straight arms and strong from starting position and during swing
Squeeze glutes to extend hips forward
Focus on keeping shoulder down and away from ears
Keep ribs locked down (engaged obliques!) and feel these lateral muscles fire
How to Incorporate
As I mentioned previously, you can use this as a "posture and physiology primer" or you can tie it into your resistance training routine. The best rule of thumb is to grease the groove! Do it often so your neuromuscular system codes it into its "memory."
Be sure to choose an appropriate weight. A 20 pound kettlebell is a good place to start. We do NOT want pain faces that scream uncomfortable! Stay relaxed head to toe and especially in the face, while keeping a solid breath through your nose and lower belly.
Relaxation is all about repetition. The more relaxed you are during "stressful" activities, then the more relaxed your body/mind will stay as a set point. The opposite is also true. So avoid pain faces and seek to smile while moving!
This is especially an instrumental movement if you have a tendency to fall into a forward flexed position and have trouble with glute activation, as I mentioned previously. The kettle bell swing will be a great tool in helping you learn to engage the musculature to keep you extended and moving in an expressive and open fashion!