The swing movement is a typical movement starting from the hip, so before learning the swing itself, master the KB Deadlift. The swing mainly involves the hamstrings, glutes, abdomen, and back. So what makes us squat our swings?
Focus on these two things before getting your swing to the next level. Let us know if it helps!
#1 Weak Core Muscles / Hip Flexors
The most common reason, apart from the obvious – a poor technique, is poor abdominal work. It’s the entire group of hip flexors responsible for adequate motor control in the back swing (eccentric phase of the swing).
Poor technique and core will make your swing more like a squat. This is because bad engagement of the muscles will lead you to bend your knees just like into the squat.
A good and simple advice in this case is “wait for the ball to pull you into the bend”. Skilful maintenance of abdominal and hamstrings tension (as well as the whole body) and well timed bending will give you more control over the back swing and automatically will make your swing much powerful!
#2 Activate your glutes and hamstrings
Those two muscles are responsible for extension of your hip. It means that if you activate and strengthen them up you will be more mindful about both – the concentric and eccentric phase.
Good mobility first, then couple sets of deadlifts, good mornings, jefferson curls, planks etc. before the swing session would be great. Focus on high reps, but low weight to maximize activation potential.
Focus on these two things before getting your swing to the next level. Let us know if it helps!
