It's a two-for-one exercise, meaning you're able to combine strength training and cardiovascular conditioning into one efficient movement. Though it looks easy to perform, the swing can take a significant amount of time, practice, and coaching to perfect.
It teaches you to move fluidly, and when you add the external load (a kettle bell) it requires strength, mobility, and skilled movement. It's a powerful full-body exercise that requires attention to detail and a respect for human movement.
The unique shape of a kettle bell and offset handle allow you to press in the natural plane of motion relative to your shoulder joint. You just feel like you have more power to press efficiently with a kettle bell, mostly because of the more natural plane of motion.
Similar to the kettle bell swing, the clean is another explosive exercise for total-body strength and conditioning. The difference here is that the kettle bell finishes in the rack position as opposed to being projected horizontally away from your body.
The kettle bell snatch is physically demanding and technical, but offers outstanding total-body strength and conditioning benefits. It can help transcend athletic performance to new levels, build explosive strength, and forge strong, powerful shoulders.
The snatch requires proper technique, explosive hip power, and athleticism. This exercise should not be attempted until the kettle bell swing hip-hinge pattern and explosive hip drive are established.
Though watching videos is helpful, the best way to learn how to correctly do these challenging movements is to work with a certified kettle bell instructor. Kettle bell Swings were once exclusively performed by athletes in the Soviet Union.
Now you'd be hard-pressed to walk through a gym and not see at least one person doing this incredibly versatile exercise. You need to master several Kettle bell Swing form tips to get the most out of this fantastic exercise.
Step 1: Stand with your feet shoulder-width apart with a kettle bell about a foot in front of you on the ground. Step 2: Pull your shoulders down and back and brace your core before starting the exercise.
Step 3: Lift the kettle bell off the ground and allow it to swing between your legs. Step 4: Forcefully drive your hips forward to propel the kettle bell into the air.
Step 6: On your final rep, allow it to swing back through your legs, and then place it a foot in front of you on the ground. A loose core makes for a sloppy Kettle bell Swing and puts stress on your spine.
Imagine that your upper body is in a plank position with your torso hinging on your hips. This keeps your spine in the proper position and makes your glutes, not your lower back, do the majority of work.
We advise athletes to avoid this variation, as it places extra stress on the shoulders and spine. The rhythmic nature of the Kettle bell Swing makes it a wonderful move for improving your breathing technique.
Take a deep diaphragmatic breath (through your stomach) as the kettle bell lowers, and exhale fully during the swing. The primary muscles worked in the Kettle bell Swing are the glutes and the hamstrings.
They explosively extend the hips and drive them forward, creating the power needed to swing the kettle bell. Your quads extend your knees to provide an extra power boost.
Your core and back muscles engage to keep your torso stable and your spine in a neutral position. These muscles also help decelerate the kettle bell during the downswing, while maintaining control of your body.
The hip hinge is a fundamental movement pattern that all athletes should perfect. It's important for athletic skills like jumping, and for exercises like the Dead lift and Squat.
According to an ACE Fitness study, a Kettle bell Snatch workout, which is similar to the Swing, burns approximately 20 calories per minute. However, the focus of the exercise is on the hip hinge, which is driven by the glutes and hamstrings.
We always advise starting on the lighter side so you can focus on mastering technique and not on the difficulty of moving the weight. Once you perfect your form, gradually increase the weight so your muscles feel challenged in your set.
Here at Cavemantraining™ we literally build you up with information you won’t find anywhere, we start at kettle bell grips and end with snatch physics. Get it on Caveman training, Amazon Kindle or paperback, or iTunes Master The Hip Hinge Fully understand the intricacies of the movement the kettle bell swing and other strength exercises are based.
Get it on Caveman training, Amazon Kindle or paperback Master The Basic Kettle bell Swing Learn how to safely and effectively execute one of the most important kettle bell exercises. Get it on Caveman training, Amazon Kindle or Paperback Master The Kettle bell Clean Learn how to safely and effectively execute one of the most difficult and important transitional exercises in kettle bell training.
The kettle bell swing, burn fat and build muscle at the same time. Straight to the point information and photos that will have you safely swinging and working out with a kettle bell in no time.
This book breaks down the technical aspects of the kettle bell clean exercise into easy to comprehend explanations. Pick and learn the exercises that fit your goals whether cardio or strength.
Over 440 pages filled with photos of kettle bell exercise, basic descriptions, and bonus videos. The workouts vary from cardio, strength, mobility, to endurance.
This is not some hocus-pocus I put together for you, these are the moves and fundamentals I use regularly, this is what I will keep using to maintain and improve my mobility till the day I leave this earth. It’s 2019 and I’m 45, I move better, I’m stronger than I ever was, I still submit people half my age when I participate in Brazilian Jim Jitsi, and I lift more than most 18-year-olds.
After purchasing, you'll have direct access to download the book from our website. If you prefer a hard copy/printed version or Kindle, you can also purchase this book on Amazon.com.