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. Your shoulder stabilizers engage to control the movement of the kettle bell.
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.
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.
Even more than that it is a move that lets us explosively express what’s called “hip extension.” If you do those things right (and because we increasingly sit so much, we occasionally do it wrong), you’re squeezing your glutes and your lower body is driving your ability to stand up.
This action is crucial to moving and standing correctly, and critical to improving your athleticism (and your squat and dead lift movements). This doesn’t just miss the point of a kettlebellswing (hip extension) but it’s dangerous for your shoulders, too.
You end up trying to finish the swing with your shoulders, placing your rotator cuff tendons in a compromised position. The height of the kettle bell is strictly a function of how aggressively you straighten your legs and squeeze your glutes.
Ex says: The American kettlebellswing has you swinging to a wildly high target (overhead) and that’s problem one. Problem two: if your shoulder mobility isn’t ideal; you'll compensate by arching through the lower back.
Swing Cues Ex says: Your upper body isn’t the driver of the kettlebellswing ; it’s only a lever. Ex says: This is a lower body move, and your arms shouldn’t be anything more than a lever for the bell.
If you explosively and powerfully stand up, and really exaggerate that glute squeeze, your torso will naturally pop up and the bell will translate forward. Ex says: Critical in the kettlebellswing is not letting your lower back drive the movement.
Brett Williams, NASA Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. This ballistic movement helps to strengthen your core and hips while encouraging full body utilization and coordination.
Perfecting your timing and technique allows for safe, high repetition sets that will improve work capacity, functional explosiveness, and muscular endurance. While it is also highly beneficial (and recommended) that you are taught by a kettle bell professional, there are some key points to this deceptively technical exercise that will help you perform it with pro perform.
Remembering these five key points will keep your form intact while helping you continually progress to heavier kettle bell weights. If you aren’t feeling a stretch in your hamstrings as you perform each repetition, you are probably bending at the knees and squatting rather than hinging at the hips and activating your posterior chain.
The primary benefit of the KettlebellSwing is the ability to use a ballistic, explosive movement with your hips to build core strength and conditioning. If your hips aren’t moving behind your centerline, chances are that you are literally just swinging the kettle bell like a pendulum between your legs.
Some organizations have some very steadfast rules about how high the kettle bell should end up at the apex of the Swing exercise (primarily they say it should be at a completely parallel position to the ground), we only have guidelines instead. Ideally the kettle bell and your arms end up parallel to the ground, but the height is really determined by how explosive you are with your hip snap.
Remember, trying to muscle through the movement by engaging your deltoid and upper body (essentially performing a front raise) is not the point of the exercise, explosive hip/core action is. If you must, watch some videos online and practice at home incorporating these key points to good form.
As mentioned earlier, the kettlebellswing is not worth the effort if you aren’t performing it correctly. If you don’t swing with great form, you put yourself at risk to injure your knees, lower back, shoulders and neck.
Pulling your shoulder blades down and toward each other to engage them, is also critical as much in a kettlebellswing as in any other power move. When you don’t draw your scapula together, you may shrug your shoulders, cramping your neck.
Or, you can end up swinging the KB too high, creating an impingement in your shoulders. In a Russian KB Swing, your movement ends when the kettle bell gets to shoulder level at the highest.
However, the list of potential issues the American version offers, including the previously mentioned shoulder damage and lightened workload, means sticking with the Russian is a good idea, at least until you’re secure in your shoulders’ range of motion and your ability to perform the swing properly. Of course, because I’ve got KB Swings pretty down pat (and because I know how much value they add), I’m not shy to include them in almost any workout, including one of my favorite, full-body combos that I crushed with Michael Vazquez and Jay Martial.
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Understand & learn why you should be incorporating kettle bell training into your workout routine. Gain detailed insight into what exactly is included in the Primal Kettle bell Course & what tools you will need to complete the course.
Also, learn the proper grips and ready positions that should be performed when using a kettle bell. I will give you examples on how to properly maintain your structure, brace your core, and prepare you for your kettle bell workout.
A kettle bell flow is 2 or more exercises, string together & performed one rep of each movement back to back in a fluid sequence (differs from complexes because complex exercises are broken up individually & performed for more than one rep at a time & not as fluid in transitions between exercises). We’ll train to adapt our bodies/muscle tissue to be able to move better, faster, & be stronger.
Learning proper decompression & cool down techniques will improve your training & overall well-being. One of Eric’s most frequently asked questions is what his favorite kettle bell exercises are for each specific muscle group.
You will have the opportunity to complete a short written assessment to test your knowledge and what you’ve from the Primal Kettle bell Course. For men, a good starting weight usually ranges between 16Kg-24Kg and can be higher depending on fitness level.
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