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Kettlebell Side Swings Pictures

Difficult and complex movement that develops awesome rotational strength and works and tones the shoulders, cores, and has extra focus on the sides of the abdominal

author
Ava Flores
• Thursday, 29 October, 2020
• 18 min read
(Source: www.youtube.com)

The KettlebellSideSwings are incredible at working the quadriceps, the obliques, abdominal, hamstrings, glutes and back with specific emphasis on quadriceps, hamstrings, and obliques. This is definitely an exercise that will promote toning and strength development in those areas.

This complex and challenging exercise will demand plenty of energy to complete, but is incredibly rewarding due to all the different muscle groups it tones. The rotational component of this exercise is also one not found in many others making it a very useful addition to most kettle bell workouts particularly if using kettle bell to help train for sports and other activities where power and rotational movement are needed.

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side kettlebell swing exercise
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(Source: www.youtube.com)

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(Source: www.nourishmovelove.com)

© Men's Health All Out Studio trainer David Freeman breaks down some of the most essential kettle bell exercises: swings. You hike the weight back between your legs like a football, and then explode it up using the power in your hips (it's a little more complicated than just that—we'll get deep into it below).

If you haven’t gotten the hang of this move yet, do so, because it’s one of the most functional and efficient lifts you can perform. But if the swing is second nature to you now (or just boring as hell), you can graduate to two other variations that will increase the challenge even more, working muscle throughout your body and developing power, strength, and conditioning.

“This swing is the staple kettle bell movement,” says Freeman, and should be one of the first exercises learned by anyone who trains with the implement. “It hits multiple parts of the body simultaneously, including the core, glutes, hamstrings, quads, back, shoulders, and arms.”

The exercise also teaches you to hinge at the hips—that is, bend your hips back while keeping a long spine and alignment from your head to your pelvis. When you hinge properly, you can perform other great strength-building moves like the dead lift and power clean safely.

When performed using heavy weight, swings can build explosiveness in the hips, which is helpful for any sports you play, and when done lighter for high reps, they really test your grip strength and cardio. Keeping your head, spine, and pelvis aligned, bend your hips back so you can reach down and grasp the kettle bell handle with both hands.

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(Source: vimeo.com)

Draw your shoulder blades together and down—think “proud chest.” Take a deep breath into your belly and brace your core. Extend your hips a bit to lift the weight off the floor, and then hike it back between your legs.

When you feel a stretch in your hamstrings, squeeze your glutes and reverse the momentum to explosively extend your hips and swing the kettle bell up. Your arms should be bent with elbows close to the body as the weight swings upward.

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Control the descent, and allow the weight to swing between your legs again to feed into the next rep. The weight is now harder to stabilize, so your body will want to twist toward the side that’s holding it, and resisting this motion will strengthen your abs and lower back greatly.

You’ll have to be extra careful that your shoulder is packed down and back to prevent the bell from pulling your arm (and, ultimately, your whole body) forward. “The swat requires a strong awareness of your body in space,” says Freeman, so don’t attempt it until you’ve got the Russian swing and single-armed version down.

kettlebell cardio workout workouts swing swings training quick loss fatburn site vipstuf say challenge
(Source: kettlebellsworkouts.com)

But when you’re ready, the swat will elevate your heart rate like no other kettle bell move, as the combined hinge and squat motion works practically the entire body. Allow the momentum of the rising weight to act as a counterbalance while you sit your hips back and spread your knees apart, activating your glutes.

When it does, stand up out of the squat, and prepare to bend your hips rapidly again to “catch” the weight as it swings back down so that you can begin the next rep fluidly. A standard kettle bell swing is a great way to strengthen your posterior chain—that is, your hamstrings, glutes, and lower back—while improving the mobility of your hips.

And it carries over to everyday activities like golfing, shoveling snow, and chopping wood, all of which demand upper body rotation. Get comfortable with the move using a lighter weight than those for normal swings, and take it easy, speed wise, until you get in a groove.

How to Do The Setup: With your feet shoulder-width apart, hinge at the hips, grab the kettle bell by the handle (horn), then stand with a slight bend in your knees. But for some weighted moves, especially ones that require an explosive movement, kettle bells reign supreme.

You can also hold them by the handle or the bell (the round part of the weight), which allows you to get a different range of motion depending on the kettle bell exercise you're doing. Plus, the shape of a kettle bell lets you work your muscles a little differently than a traditional dumbbell, Jessica Sims, a NASM-certified personal trainer at the Hitting Room in New York City, tells SELF.

(Source: www.youtube.com)

When you take a class with kettle bells, or any other new type of equipment, it's normal to feel a little lost. Oh, and a quick lesson on the lingo: The “ball” refers to the heavy sphere at the bottom, and the handle is the part attached to it.

The handle is also referred to as the “horns,” and can be gripped at the top, on the sides, or near the base where it meets the ball. Adding a kettle bell increases the resistance your body has to work against to stand back up, challenging your muscles even more.

In addition, holding the kettle bell close to your chest helps you nail proper form. “When you pick up heavy grocery bags, you should squat down like this so you don't hurt your back.”

Stand with your feet shoulder-width apart, toes turned out slightly, gripping the sides of the kettle bell handle with both hands at chest height. They also secretly challenge your core, since you have to keep your abs tight to avoid arching your back.

Sims says to choose a heavier weight with a dead lift—since you're not bending your elbows at all, you're mostly using your glutes, which are likely the strongest muscles in your body. Hinge at your hips and push your butt back as you lower your torso and the weight toward the ground.

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(Source: www.youtube.com)

“Make sure that you don’t let the kettle bells swing, keep them stable by your side like actual suitcases,” Sims says. Push through your heels, putting most of the weight on the back foot, to return to the starting position.

Adding weight to a sit-up adds an extra challenge for your core, and the press at the top works your shoulders and arms, too. For these sit-ups, Sims says you can either keep your knees bent or put them in butterfly position, depending on what feels comfortable for your hips.

Start in a sit-up position, lying on your back with your knees bent and feet on the floor. Kettle bell swings are great for your butt, legs, and lower back, Sims says.

You can probably go heavy here, but she suggests nailing the technique with a lighter kettle bell before adding too much weight. To perform a swing with proper form, you have to “thrust your hips aggressively to get the kettle bell up, don't use your arms,” Sims explains.

Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with both hands. Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs.

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(Source: www.youtube.com)

Stand back up; use the momentum from your hips to swing the weight to chest height. Your form here should be similar to a traditional dead lift, except your legs should be wider than shoulder-width distance and your feet should be turned out a bit.

Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out. Switching to one-handed swings isolates one side at a time, which makes it harder and helps improve stability.

Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand. Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs.

Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand. Bend your knees slightly, then hinge forward at the hips to thread the kettle bell between your legs.

Bring your now-empty hand to meet the weight at the top of the movement (so you don't slam it into your chest). Grasp a kettle bell in each hand, palms facing out, arms bent so the weights are resting at each shoulder.

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(Source: wodwell.com)

Bend your knees just a few inches, and as you stand back up, press the weights straight up overhead. To protect your lower back and make sure you're using your triceps, don't arch your back, Sims instructs. The key here is to straighten your arm completely at the top—that'll let you work the triceps through a full range of motion.

Grip the kettle bell by the ball at the base of the handle with both hands and raise it directly overhead. Keeping your elbows close to your ears, lower the kettle bell behind your head to neck level.

The trick is to keep your core tight and hold your torso stable as you rotate your arms and the weight. Lift the ball to eye level and slowly circle it around your head to the left.

Hold the kettle bell handle in your right hand with your arm hanging straight at your side. Holding a kettle bell above your head at the top of a crunch challenges your core and lower abs—so does the flutter motion of your legs.

Start with the weight above your shoulders, and to make it more difficult, bring it a little behind your head, Sims says. Make sure to keep your core super tight and lower back flat on the ground.

kettlebell muscles swing
(Source: www.youtube.com)

If your back comes off the ground, or you feel any strain, bring your legs up a couple more inches. Stand in front of a box or step, holding a kettle bell by the handle with both hands at your chest.

Crew Performance Zip-Front Sports Bra (jcrew.com, $45), Cotton On Body Pocket Crop Tight (, $35), and Puma Fierce Evoking Women's Training Shoes (, $120). You will find that there is a natural progression when it comes to training with certain kettle bell exercises so it is important to start at the beginning.

If you decide to jump to the more advanced KB exercises without building up your fundamental skills first than your technique and kettle bell moves will suffer and there is a high chance of injury. Here are a list of exercises with a kettle bell starting with the fundamental and most important at the top.

Muscles used: Shoulders, Core Summary: Great warm up exercise that helps to acclimatize you to the kettle bell. Muscles used: Back, Core, Glutes, Quads, Hamstrings Summary: Fundamental kettle bell exercise that strengthens most muscles in the body but in particular the Glutes, Hamstrings and Quads.

An excellent starter exercise to practice before moving onto the kettle bell swing. Muscles used: Back, Core, Glutes, Quads, Hamstrings Summary: A tricky exercise that will help to balance out the left and right side of your body.

(Source: www.youtube.com)

Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: The king of all kettle bell exercises. Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: Slightly more challenging for your core muscles and shoulder stability than the two handed swing.

Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: Keep the kettle bell moving from one hand to the other as you swing. Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: One of the most important kettle bell exercises.

Challenge your core and mobility as you stand up and lie back down again, all while holding the kettle bell. Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: Rather than starting from the ground you begin standing up with this version of the Turkish Get Up.

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: Holding the Kettle bell upside down you perform a regular squat. Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: The same as a regular squat but holding the kettle bell with just one hand in the racked position.

Muscles used: Core, Glutes, Quads, Hamstrings Summary: Fundamental exercise for your Buttocks that will also help improve your mobility too. Muscles used: Shoulders, Biceps, Back, Core, Glutes, Quads, Hamstrings Summary: Works into the back of the upper body and is also challenging for the core muscles due to the rotational forces caused by the kettle bell.

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Muscles used: Shoulders, Biceps, Back, Core, Glutes, Quads, Hamstrings Summary: A row performed at the side of the body. Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: The clean takes the kettle bell from the floor to the racked position in one smooth movement.

Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: Improve your Clean technique and strengthen your wrists and core muscles with this exercise variation. Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: Fast and dynamic this kettle bell exercise will elevate your heart rate quicker than almost all other exercises.

Muscles used: Back, Core, Glutes, Quads, Hamstrings Summary: Develop strength and flexibility with this lateral movement. Muscles used: Back, Core, Glutes, Quads, Hamstrings Summary: Tough strength based kettle bell exercise that will also improve your hip flexibility.

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: Excellent for improving your mobility and challenging your stability as you add a twist into the regular lunge. Muscles used: Core, Glutes, Quads, Hamstrings Summary: Tough version of the lunge that really overloads the movement pattern.

Muscles used: Shoulders, Triceps, Core, Glutes Summary: Challenge your core and Glute activation by pressing a kettle bell overhead while in the half kneeling position. Muscles used: Shoulders, Triceps, Back, Core, Glutes, Quads, Hamstrings Summary: Putting two of the big exercises together you achieve a movement that takes the kettle bell from the floor to the top of the press.

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(Source: eatthegains.com)

Muscles used: Shoulders, Triceps, Back, Core, Glutes, Quads, Hamstrings Summary: If you struggle with the overhead press then you can make it slightly easier by adding a push into the movement to take the kettle bell out of the sticking point. Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings Summary: Challenging exercise that will condition the body from head to toe as well as your heart and lunges.

Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings Summary: During this kettle bell exercise your feet never move but you do overload the one side of your body. Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings Summary: More difficult variation of the lunge that works the upper body as well as the lower body.

Muscles used: Shoulders, Triceps, Back, Core, Glutes, Quads, Hamstrings Summary: Tough combination of moves that uses a double hip bend making the movement very demanding. Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: Challenge your core muscles and shoulder stability as you perform the lunge while holding the kettle bell overhead.

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: Even more difficult than the variation above. The walking movement places even further demands on your core and shoulder stability.

Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings Summary: Good shoulder exercise as well as developing your core and hip mobility. Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: Take the swing to a whole new level as your drive the kettle bell overhead using almost every muscle in your body.

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(Source: breakingmuscle.com)

Requires good timing and a high level of kettle bell skill to master this exercise. Before even attempting this exercise you should be able to perform a good solid plank for at least 60 seconds.

Muscles used: Back, Core, Glutes, Quads, Hamstrings Summary: Start moving your feet as you swing to add another dimension to this classic kettle bell exercise. Requires good timing and the ability to swing well to perform this exercise safely.

Muscles used: Shoulders, Triceps, Core Summary: Great core and grip strength as well as body alignment is needed to press the kettle bell overhead while in the upside down position. Muscles used: Shoulders, Obliques and core, Latissimus Doris, Trapezium, Forearms Summary: A very practical kettle bell exercise that works hard into the core muscles as the body tries to maintain upright alignment.

Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: The ultimate leg exercise that will challenge your strength, flexibility and balance. Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: Challenge the lunge movement pattern by passing the kettle bell between your legs during each step.

You can make the exercise easier by using the weight of the kettle bell to help pull you up. Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: A personal favorite of mine.

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Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: Great for challenging your balance but more importantly your core strength as you clean the kettle bell standing on only one leg. Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: Funky kettle bell exercise that takes some getting used to.

Muscles used: Core and Abs Summary: A core intensive kettle bell exercise that will help to mobilize the upper back and thoracic spine at the same time. Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings Summary: Very advanced kettle bell exercise that takes the swing to a new rotational level.

The kettle bell swing, Turkish get up, goblet squat and the clean and press are some of the most popular. Kettle bell training can activate hundreds of muscles per movement, improve your cardio and strengthen your entire body, all without you even moving your feet.

How does a smaller butt, slimmer hips, a flat stomach, thinner thighs, toned arms and chest with increased strength and endurance sound to you? Kettle bells are so effective because they stimulate the muscles and surpass standard cardio exercises!

The KB swing will help you lose weight and get you into shape faster than any other exercise! 5) Eat plenty of fruit and vegetables to boost fiber intake

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(Source: crossfitassault.wordpress.com)

— Builds a strong, lean body head to toe To reach the whopping 1,212 calorie burns per hour, says Flynn, you’d have to work your way up to completing 250 to 300 swings using a kettle bell that’s between 20 and 35 pounds.”

This awesome workout can help you lose more fat in minutes per day than if you were to spend hours on the treadmill! Hips glutes hamstrings lats abs shoulders pecs

As noted in the above picture start to swing up by snapping your hips forward. Keep elbow slightly bent not straight to protect your joints.

Perform the double hand swing and walk forward as you bring the kettle bell up as you execute the exercise. Explode through the hips to bring the kettle bell up and do not lift it with your shoulders.

At the top of the motion, quickly pull the kettle bell with your shoulder horizontal back then swing down to the ground and repeat. If you are considering to just use a dumbbell for the workout I am here to inform you that kettle bells work your muscles differently, and kettle bell exercises add more of an aerobic quality to your workout than dumbbells.

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(Source: www.flexibilityrx.com)

Stand with your feet shoulder width apart with toes slightly pointing out. With back flat and abs pulled in, squat down and hold your kettle bell with both hands between your legs.

Straighten your legs and swing the kettle bell in front so your hands are in line with your shoulders. Exhale and return to the squatting position, allowing the kettle bell to swing back between your legs.

But nothing beats using a kettle bell to gain the best use of this workout since explosive movements are required. It is necessary to eat healthy, reduce stress, get sufficient sleep with a combination of cardio and strength exercise to help stave off fat deposits in the body.

Sources
1 kettlebellcentral.com - http://kettlebellcentral.com/kettlebell-side-swings/
2 www.123rf.com - https://www.123rf.com/stock-photo/kettlebell_swing.html
3 www.msn.com - https://www.msn.com/en-us/health/fitness/the-3-kettlebell-swings-you-need-to-master-for-your-workouts/ar-BB18W4Q2
4 www.mensjournal.com - https://www.mensjournal.com/health-fitness/new-twist-sideways-kettlebell-swing/
5 www.self.com - https://www.self.com/gallery/beginner-kettlebell-moves
6 kettlebellsworkouts.com - https://kettlebellsworkouts.com/kettlebell-exercises/
7 www.changeinseconds.com - https://www.changeinseconds.com/30-day-kettlebell-swing-workout/