You need to master several KettlebellSwing 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.
Bend at the waist and grasp the kettle bell handle with both hands. 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 KettlebellSwing 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 KettlebellSwing 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. 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. This allows your strong and powerful glutes to maximally contribute to the movement, while keeping your lower back safe.
The moves require lots of practice and great coaching—heck, these lifts are sports on their own. You don't get a full triple extension—of the hips, knees and ankles—and you can't use as heavy of a weight.
In a study led by renowned spinal researcher Dr. Stuart McGill, it was found that the KettlebellSwing puts forces on the spine in the opposite direction from Dead lifts and other similar exercises. We're not saying the Dead lift is a bad exercise—it's one of our favorite lifts—but if you're dealing with back pain, the KettlebellSwing might be a smarter option.
Since the KettlebellSwing is a full-body movement, it's a great option for conditioning and training muscular endurance. 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. You will use lighter weight than the traditional Swing, but the single-arm variation is more challenging for your core.
The amount of weight an experienced lifter can use is significantly different from what a beginner can handle—as with any exercise. 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. In today’s world we spend the majority of our days doing things in front of us with terrible posture.
Cubicles) for hours at a time not moving and making the front of our body even tighter. If You’re Not Doing The Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life!
This overuse of the muscles on the front side of our bodies is called “anterior dominance” and it is plaguing our society. Anterior dominance results in imbalances in our muscles causing us to move and perform at sub-optimal levels.
And because of our terrible posture — because our anterior muscles are shortened and tight pulling us forward — we give the illusion of being weak and unconfident as opposed to standing erect with our chins up. It’s no wonder that we’re generally unhealthy compared to previous generations that didn’t live a convenience lifestyle in this information age.
And there is one exercise — that if you incorporate it into your daily routine — can easily combat the ill effects of anterior dominance and the Western Lifestyle. FrequencyExercise TypeIntensityRepetitionsRest up to 7x per week strength training high intensity varies by workout varies by workout Once labelled “hard core”, kettle bells are now popping up in every gym, garage and backyard because of their portability and reputation for fast results.
Go into any gym and you’ll see inexperienced exercisers turning a swing into a front squat and shoulder raise exercise further tightening our hips, quads, chest and shoulders and just adding to the anterior dominance issue that I told you about above. A hip hinge — like a dead lift movement — forces you to use those posterior chain muscles to move the kettle bell.
It will allow you to loosen your tight hips and strengthen your butt so that you’ll develop the rear end of an athlete. It will bulletproof your low back by creating an armored brace around your midsection, and it will get rid of that paunchy gut.
“If You’re Not Doing The Hard style KettlebellSwing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life!” As opposed to starting your set of swings from the standing position like how you see most amateurs do it, the hike pass allows you to overstretch your lats — a powerful muscle in your upper body with a direct relationship with your glutes — and get more “juice” out of your swing.
Push your hips back keeping your butt high and bend your knees slightly. Always making sure your shoulders stay above the level of your hips, “hike pass” the kettle bell through your knees by contracting your lats.
When you push your hips back keeping your butt high and your shins vertical, you are hinging. This is good because most people today are hip flexor and quad dominant (your anterior muscles), so learning how to load and use your posterior chain creates a natural balance between front and back that will help in preventing knee and hip issues.
Imagine that you are growing roots through your feet and grab the ground with your entire foot. Getting proper instruction from an expert so that you can MASTER THE KETTLEBELLSWING is the best thing that you can do for your training regardless of your goal.
If you want to build strength, kettle bell swings will forge a grip of steel and will add pounds to your dead lift & squat. If you want to boost your athleticism, kettle bell swings will make you more powerful and add height to your jump and shave seconds off your sprints.
If you want to pack on muscle, swinging a heavy kettle bell will build an intimidating upper back & set of shoulders. And if you want to shed body fat, swings will incinerate blubber like butter melting in an iron pan.
By using the 4 simple steps outlined below you can progress to the kettlebellswing without the risk of injury or developing bad habits. The kettlebellswing will also radically improve the often neglected postural muscles at the back of the body.
The kettlebellswing is very cardiovascular and can be performed anywhere without the need to even move your feet which is a great way to challenge your cardio without the need for high impact. Below I have listed the most effective progression for beginners to learn the kettlebellswing safely.
I’ve also included information on what weight to use for the kettlebellswing and some kettle bell workouts for you to use to practice. Next push your hips backwards as you lean forwards keeping your back flat.
Continue leaning towards the floor until you feel your hamstrings tighten at the back of your legs. Pause for a few seconds and then return to the standing position squeezing your buttocks tight at the top.
When you feel you can comfortably complete the kettle bell good morning workout above move on to exercise number 2 below. Kettle bell Single Arm DeadliftThe single arm kettle bell dead lift takes the hip hinge movement and adds a little more knee bend while at the same time keeping the back flat.
The single arm dead lift will condition your legs, hips, buttocks and back. When performed with a decent weight and for higher repetitions the single arm dead lift can be very cardiovascular too.
Keep your weight back on your heels and push your hips backwards to take your hand towards the floor and grab the kettle bell handle. With a straight arm and a tight grip drive your hips forwards in order to use your legs to pick up the kettle bell.
At the top position squeeze your buttocks tight and do not lean backwards. To return the kettle bell to the floor push your hips backwards keeping your weight back on your heels.
The single arm dead lift is the strongest of all the human movement patterns so you will be able to lift more with this exercise than any other. If you wish to progress to the kettlebellswing then make sure you are comfortable completing the above workout before moving to step 3 below.
If you have been working hard on the single arm dead lift exercise then the two hand swing should continue nicely by replicating the same hip movement. Snap your hips forwards aggressively squeezing your buttocks and abs as you stand tall.
The kettle bell should reach chest height and only be driven up by the thrust of the hips and NOT the shoulders. Sets of 10 repetitions before stopping and resetting is a good starting point.
Due to the dynamic nature of the kettlebellswing you will require more strength and stability to control the kettle bell as it swings. However, if you choose a kettle bell that is too light then the beginner has the temptation to use the shoulders rather than the hips.
Due to the natural rotation of the upper body during the one hand swing the core muscles have to fight hard to maintain position. As with the two hand swing the wrist should touch the inner thigh and go no deeper than that in between the legs.
Due to the overload on the shoulder joint you should start by keeping the reps under 10. As your shoulder stabilizers strengthen over a matter of 4 weeks you can increase the number of reps.
If you want to use the same kettle bell for the one hand swing then take it slowly and keep the reps low. The kettlebellswing is the most challenging full body kettle bell exercise for the beginner to master.
Take your time as you progress and don’t rush into the kettlebellswing before mastering steps 1 and 2.