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Kettlebell Swings: The 1 Exercise That Fixes 99 Problems

author
James Smith
• Friday, 25 December, 2020
• 10 min read

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.

kettlebell swings exercise fixes problems
(Source: www.pinterest.com)

Contents

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.

Frequency Exercise 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.

Getting proper instruction from an expert so that you can MASTER THE KETTLEBELL SWING is the best thing that you can do for your training regardless of your goal. If you want to build strength, kettlebellswings will forge a grip of steel and will add pounds to your dead lift & squat.

kettlebell training
(Source: www.pinterest.com)

If you want to boost your athleticism, kettlebellswings 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. In today’s world we spend the majority of our days doing things in front of us with terrible posture.

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.

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.

Simply put, improper kettle bell swing form just adds fuel to the already burning fire of postural imbalance. A perfect kettle bell swing will work your posterior chain muscles (back, abs, butt, hamstrings) and combat all the ill-effects of our anterior dominant Western Society.

oakmont discovery backyard cedar swing wooden swingset swings fe santa
(Source: pre-matureejaculationviagraqvt.blogspot.com)

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. Getting proper instruction from an expert so that you can MASTER THE KETTLEBELL SWING is the best thing that you can do for your training regardless of your goal.

If you want to build strength, kettlebellswings will forge a grip of steel and will add pounds to your dead lift & squat. If you want to boost your athleticism, kettlebellswings 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.

Over the last 17 years he has personally trained more than 700 athletes from over 90 different NCAA, NFL, NHL and MLB organizations. He has also worked extensively with firefighters, police officers, military personnel, Hollywood stars and entertainers.

kettlebell mach swing workout heavy onnit academy
(Source: www.onnit.com)

Most importantly, Jason has helped over 53,000 skinny guys and hard gainers in 126 different countries build muscle and gain weight faster than they every thought possible. In today’s world we spend the majority of our days doing things in front of us with terrible posture.

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.

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. Simply put, improper kettle bell swing form just adds fuel to the already burning fire of postural imbalance.

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.

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.

dumbbell swing
(Source: wunabarakati-bukutamu.blogspot.com)

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.

If you break down the kettle bell swing, it simply is just a series of high speed Hinges to Roots. Getting proper instruction from an expert so that you can MASTER THE KETTLEBELL SWING is the best thing that you can do for your training regardless of your goal.

If you want to build strength, kettlebellswings will forge a grip of steel and will add pounds to your dead lift & squat. If you want to boost your athleticism, kettlebellswings 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.

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.

Think of the root as a standing plank where you are tightening every muscle in your body from your shoulders down… Imagine that you are growing roots through your feet and grab the ground with your entire foot.

Squeeze your glutes like you’ve got a $100 bill between your butt cheeks and someone is trying to yank it out. If you break down the kettle bell swing, it simply is just a series of high speed Hinges to Roots.

It ensures that your energy is focused on your glutes and not on your trying to “muscle” the kettle bell up to a certain height. When you go from HINGE to ROOT, the harder you contract your glutes, the higher the kettle bell will FLOAT.

Getting proper instruction from an expert so that you can MASTER THE KETTLEBELL SWING is the best thing that you can do for your training regardless of your goal. If you want to build strength, kettlebellswings will forge a grip of steel and will add pounds to your dead lift & squat.

If you want to boost your athleticism, kettlebellswings 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.

A perfect kettle bell swing will work your posterior chain muscles (back, abs, butt, hamstrings) and fight all the ill effects of our anterior dominant lifestyle. Most people do the swing wrong using improper form which adds more to the problem.

Other Articles You Might Be Interested In

01: Russian Term For Kettlebell
02: Russian Word For Kettlebell
03: Reviews For Kettlebell Kitchen
04: Tips For Kettlebell Swing
Sources
1 www.mensjournal.com - https://www.mensjournal.com/health-fitness/5-tips-perfect-kettlebell-swing/
2 www.menshealth.com - https://www.menshealth.com/fitness/a29687821/kettlebell-swing-mistakes/
3 www.stack.com - https://www.stack.com/a/proper-kettlebell-swing-form-a-step-by-step-guide
4 www.t-nation.com - https://www.t-nation.com/training/tip-two-tricks-for-a-better-kettlebell-swing