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Is A Kettlebell Swing A Push Or Pull

author
David Lawrence
• Monday, 09 November, 2020
• 20 min read

Kettle bell exercises are a fantastic way to build strength and develop aerobic capacity at the same time. The swing is a foundational kettle bell move that's perfect for beginners and for those working up to more difficult movements, like the high pull and the snatch.

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Contents

A hip pop at the end of the movement enables the kettle bell to “float” in midair for a moment. In the swing, the bell begins close to the body but reaches a full arm's distance away at the end of the move.

That straight upward trajectory is performed with elbows bent, keeping the bell closer to the body. Both swings and high pulls require hip, knee and ankle extension.

In a high pull, however, the shoulders, scapular area and muscles surrounding the elbows, in both forearms and upper arms, also need to work dynamically to complete the movement. The ideal is to perform a controlled movement to strengthen the muscles and use another lifting technique that is totally different from the one you usually use when doing dumbbells.

Kettle bells, while simplistic in nature, require much more coordination, proprioception, muscle and connective tissues' elasticity, and proper firing of the entire system. The kettle bell high pull is a very cardiovascular exercise that builds on from the one handed kettlebellswing .

In an earlier article we discussed the benefits and video demo on how to properly perform cable pull through. Hear lees & leer JE allies poor been technical perfect KettlebellSwing.

wod kettlebell wodwell empty
(Source: wodwell.com)

Today I’d like to talk about the American KettlebellSwing and its connection to high pull and kettle bell snatch. However, in my recent work on the beast snatch (with a 48 kg kettle bell) I’ve changed my mind and began to use this move.

Full 12 week push, pull,legs program!- build muscle & strength! Unlike the swing, the cable pull through is often done at low speeds and contractile velocities, therefore decreasing power output of the hip complex.

#3 High Tension KettlebellSwing (Hard Style) Not that the snatch is a bad exercise, because it isn't. In an earlier article we discussed the benefits and video demo on how to properly perform cable pull through.

If you are looking to perform hamstring and posterior chain movements to develop a lifter’s explosiveness, stretch-shortening cycles, or general athleticism, the kettlebellswing reigns supreme. Kettlebellswing vs cable pull through holy sh-t am I stupid, but it took me to read this quote from a post Kettle bell swings are just expensive pull … Kettle bell swings are ballistic in nature (high velocity) in which the loading is dispersed across the hamstring and posterior chain, but also the tendons, ligaments, and other reactive systems of the body.

It’s still primarily the lower body exercise, but what it does is help me improve endurance while minimizing the stress on arms while training the basic move. Generally speaking, this is a low velocity movement (however can be done for speed) that increases hamstring, glute, and lower back loading.

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An in-depth look at the Russian vs. American kettlebellswing, and what you need to know when determining what swing variation is best for your goals. While you can certainly do it with one hand, performing this move two-handed greatly reduces the stress on shoulders and arms, but at the same time activates the scapula and traps.

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When done improperly, kettle bell swings can do more harm than good, which is why lifters should be cautious if someone has issues performing basic pull through and hip hinging movements. As discussed above, the cable pull through loads the hamstrings, glutes, and lower back throughout the entire range of motion and set, unlike the swing.

Using this exercise I can train the explosive endurance of the move while minimizing what is more often the weakest link. For most of the reasons above, the kettlebellswing can be a lifter’s first option when looking to maximize posterior chain force development, which is critical to near every single athletic and human movement on earth.

First: Cleanse the area with soap and water, gently, apply some antibacterial ointment, like newsprint available over the counter, and cover it with a band aid. Both exercises are effective for building muscular strength and power, and burning fat.

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(Source: wodwell.com)

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If you have ever had the chance to see a full biomechanical video of a Squat (or other movement like a dead lift) you have seen the blue arrows on the screen. Now that might be causing a bit of headache at the moment since the dead lift and swing are typically called a pulling exercise.

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Ground reaction forces are typically only talked about during sprinting and jumping, but they are still very relevant in exercises like the dead lift and swing. During these exercises if your intent is to pull up you are like the boxer that loses punching power when they are suspended in midair.

Martial artist and boxers take advantage of ground reaction forces with every punch and kick. The perfect visualization to go with this maxim is that I want you leave 1" deep footprints in the ground when you dead lift and swing.

Top position of the dead lift where my intention is still to continue pushing my feet through the ground. Top position of the swing and note the direction of force and alignment of the body.

Tip: Notice the straight line from ear to ankle and the connection of the arms to the body. Take video or pictures of your swing and note whether you achieve this alignment or if you are leaning back.

A 16-kilogram (35 lb) “competition kettle bell Arthur Saxon with a kettle bell, cover of The Text Book of Weight-Lifting (1910)The Russian girl (, plural girl) was a type of metal weight, primarily used to weigh crops in the 18th century. They began to be used for recreational and competition strength athletics in Russia and Europe in the late 19th century.

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(Source: wodwell.com)

The birth of competitive kettle bell lifting or Gregory sport ( ) is dated to 1885, with the founding of the “Circle for Amateur Athletics” ( ). Russian girl are traditionally measured in weight by Food, corresponding to 16.38 kilograms (36.1 lb).

The English term kettle bell has been in use since the early 20th century. Similar weights used in Classical Greece were the halter, comparable to the modern kettle bell in terms of movements.

Variants of the kettle bell include bags filled with sand, water, or steel shot. By their nature, typical kettle bell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.

The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work. Unlike the exercises with dumbbells or barbells, kettle bell exercises involve large numbers of repetitions in the sport, and can also involve large reps in normal training.

Kettle bell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks. This combination makes the exercise partially aerobic and more similar to high-intensity interval training rather than to traditional weight lifting.

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Like movements performed with any exercise tool, they can be dangerous to those who have back or shoulder problems, or a weak core, when performed without proper education and progression. They can offer improved mobility, range of motion, agility, cardio vascular endurance, mental toughness and increased strength.

The following is a list of common exercises that are uniquely suited to the kettle bell for one reason or another. A kettle bell exercise that combines the lunge, bridge and side plank in a slow, controlled movement.

Keeping the arm holding the bell extended vertically, the athlete transitions from lying supine on the floor to standing, and back again. As with the other slow exercises (the windmill, get-up, and halo), this drill improves shoulder mobility and stabilization.

It starts lying on the ground with the kettle bell over the shoulder in a straight arm position, as in the top of a floor press, but with the other arm along the floor straight overhead. The trainee then gradually turns their body away from the kettle bell until they are lying partially on their front.

The kettle bell is held hanging in one arm and moved smoothly around the body, switching hands in front and behind. Also called a front leg pass, this is a backward lunge, circling the bell around the front leg, returning to the standing position, and repeating.

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Like the slingshot, but the bell is swung forward until the arms are parallel to the ground. Starting with the bell in the rack, the bell is pushed away to the side slightly, the swung down to the other side in front of the body, and reversed back up into the rack.

A variation of the press where the other arm assists by pushing open palm against the ball. Stand on one leg and hold the kettle bell with the opposite arm.

By then lowering and raising the kettle bell you can work stabilization and power. A press utilizing a bent-leg windmill position to lift heavier weight than is otherwise possible.

One bell is rowed to the chest while maintaining the plank position, then returned to the ground and repeated with the other arm. Alternatively performed with a single kettle bell, one arm at a time.

This requires more control than an ordinary push up and results in a greater range of motion. Feet may be elevated to increase the difficulty, until the trainee is performing a handstand push -up on the kettle bells.

kettlebell exercises body fat burn amazing trimmedandtoned technique squat overhead
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In any movement involving the rack or overhead position, the kettle bell can be held with the ball in an open palm (sometimes called the waiter hold) for a greater stabilization challenge, or for even more precise control and added grip challenge, the bottom-up hold, squeezing the kettle bell by the handle upside-down. Holding a single kettle bell in the rack position bottom-up with two hands (“by the horns”) makes for goblet exercise variants.

Conventional swing : The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell. Hang clean: The kettle bell is held in the rack position (resting on the forearm in the crook of the elbow, with the elbow against the chest), lowered to below the knees, and then thrust back up in to the rack.

The kettle bell is held in one hand, lowered to behind the knees via hip hinge, swung to an overhead position and held stable, before repeating the movement. Jerk: As a push press, but with two dips, for more leg assistance (as in the barbell clean and jerk) Thruster: A rack squat with a press at the top using momentum from the squat.

Pistol squat: A single-leg squat with one leg held straight in front parallel to the ground, holding the bell in the goblet or rack position. An easier variant for those with less hip mobility is to perform the squat parallel to a step or ledge, so that the foot of the free leg can dip beneath the pushing leg at the bottom.

Carry: Walking with the kettle bell held in various positions, such as suitcase, rack, goblet, or overhead. Row: While bent over anywhere from 45 degrees to parallel with the ground, the kettle bell is held hanging from a straight arm, pulled up to the hips or laterally, and lowered again.

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Keeping the bell arm vertical, the upper body is bent to one side and rotated until the other hand is touching the floor. The single kettle bell version is called the suitcase walk.

These build grip strength while challenging your core, hips, back and traps. The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell.

The key to a good kettlebellswing is effectively thrusting the hips, not bending too much at the knees, and sending the weight forwards, as opposed to squatting the weight up, or lifting with the arms. The one-arm swing presents a significant anti-twisting challenge, and can be used with an alternating catch switching between arms.

Within those variations there are plenty more variations, some are, but not limited to: pace, movement, speed, power, grip, the direction of thumb, elbow flexion, knee flexion. The kettle bell has more than 25 grips that can be employed, to provide variety, challenge different muscles, increase or decrease complexity, and work on proprioception.

Competitive lifter (Greek) performing jerk with 32 kg kettle bells (rack position). Contemporary kettle bell training is represented basically by five styles. Hard style has its roots in powerlifting and Gj-rykarate training, particularly hobo undo concepts.

clean hang power vs barbend
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With emphasis on the “hard” component and borrowing the concept of time, the Hard style focuses on strength and power and duality of relaxation and tension. Gregory, sometimes referred to as the fluid style in comparison to the Hard style, represents the training regimen for the competitive sport of kettle bell lifting, focusing on strength endurance.

Juggling is a training style where the practitioner releases and catches the kettle bell with all manner of spins and flips around the body. Kettle bell training is extremely broad and caters to many goals, some being, but not limited to: mobility, flexibility, cardiovascular endurance, strength, speed and power.

The sport can be compared to what the CrossFit Games is to CrossFit, however, the sport has been much longer in existence, and is only recently gaining more popularity worldwide, with women participating as well. One such example being Valerie Wazowski, who at age 52, was the first US female lifter in the veteran age category to achieve Master of Sport in 24 kg Kettle bell Long Cycle.

21 (1908), p. 505: “PEOPLE ALL OVER THE WORLD ARE USING SCHMIDT'S Celebrated 'MONARCH' DUMB-BELL, BAR BELL AND KETTLE BELL SYSTEM”; also spelled KETTLE-BELLS (with hyphen) in a 1910 advertisement for the “Automatic Exerciser”) ^ a b c Rathbone, Andy (2009-01-04). “The kettle bell way: Focused workouts mimic the movements of everyday activities”.

Blast Fat & Build Strength With Innovative Equipment!” Journal of Bodywork & Movement Therapies 15 (2011): 542-544 ^ a b Iv ill, Laura (2008-11-22).

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“Exclusive ACE research examines the fitness benefits of kettle bells” (PDF). Journal of Bodywork & Movement Therapies 15 (2011): 125-127 ^ Kettle bell Swing Vs. High Pull ".

^ “The Kettle bell Clean, Stop Banging Your Wrists | The Complete Guide”. If you want to maintain a balanced and injury free body then using kettlebellpushpull workouts is the solution.

Our first kettlebellpushpull workout starts out with two very important exercises, the row and the push up. The format for this workout is very simple, perform one exercise after the other and then take a rest before repeating.

Beginners should start out with a lighter kettle bell and perform more repetitions whereas those more advanced can increase the weight and reduce the reps. Lean forward approximately 45 degrees and keep your weight back on your heels to load the hamstrings.

The regular push up is a very underestimated exercise for building the chest, shoulders and core muscles. Ultimately the push up is a moving plank exercise so the core needs to be braced throughout and a straight line created from the shoulders to the heels.

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If you struggle to keep your body in a straight line without your hips dropping towards the floor then you should practice the plank / shoulder taps exercises instead. When performing the push up the elbows should fold back along your body rather than out to the sides.

The second exercise, the push press, is used to develop brute strength and adds some serious muscle to the shoulders and upper body. This kettlebellpullpush workout is performed as a superset meaning that you complete both exercises one after the other before taking a short rest and then repeating.

The body needs to be held in a perfect straight line throughout the movement from shoulders to heel. A weak core or an inability to stabilize in the top push up position will only lead to lower back issues.

A safer way to perform this exercise is to use just one kettle bell and have the other hand on a box, bench or, my favorite, a Paraclete. The kettlebellpush press is the ultimate strength and muscle builder for the upper body.

During the push press the knees are bent very slightly before they are locked out and the buttocks squeezed tightly. The initial pop or momentum that you get from the slight squat enables you to press the kettle bell more easily from the bottom position.

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You will be activating most of the muscles in your body with this workout while at the same time balancing pushing and pulling movements. The kettle bell snatch offers a full body exercise that is predominately a pulling movement.

Whereas the Turkish get up is a stabilization pushing exercise that will strengthen your whole body and improve your mobility. The kettle bell snatch is a full body explosive exercise that is based on a pulling movement pattern.

As the snatch is based on the dead lift movement most of the power comes from the hips to start the momentum of the kettle bell. At the top of the exercise punch your hand through the handle to stop the kettle bell flopping over and hitting the wrist.

For those that really struggle with the downward part of the exercise the kettle bell can be lowered slowly as if coming down from an overhead press. As you work your way through the various positions of the exercise you will notice your stabilizing muscles as well as your mobility is challenged.

Deficiencies that are highlighted during the kettle bell Turkish get up will be magnified in other areas of your movement and daily life. KettlebellPushPull workouts are an excellent choice for balancing out your body and ensure that you do not over train one particular area more than the other.

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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.

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.

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.

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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.

The secret behind Kettle bell Complexes is that they burn out one muscle group after the other. Do ten Kettle bell snatches and your backside, shoulders and forearms will be burning.

Complexes are a great way for getting in a lot of work in a minimal amount of time, boosting cardio, torching fat, while building powerful strong muscles. The best way to organize Kettle bell Complexes is by using the push / pull method.

Notice how each exercise rotates between a pull (snatch, clean, swings), and a push (squats & presses). Following a push / pull method ensures that the same muscle group will not be used in two back-to-back exercises, which eliminates lactic acid build up in the muscles groups being used and allows you to put more work into less amount of time.

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For example, on Mondays and Thursdays, once you finish your dead lifts and bench presses, jump right into your Kettle bell Complex and you’re done. Clean a Kettle bell up to your shoulders and squat rock bottom and back up.

Roll it off the shoulder and let it full back between your legs and repeat ten times. Grab the Kettle bell with one arm Swing it back between your legs Thrust it forward up to chest level.

Women's Fitness, Kettle bells, Functional Movement Screen, Nutrition It is designed to be a safe and efficient way to get you feeling stronger from head to toe.

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Sources
1 www.self.com - https://www.self.com/gallery/beginner-kettlebell-moves
2 www.healthline.com - https://www.healthline.com/health/exercise-fitness/kettlebell-workout