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.
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.
1 This is important because for those with lower back issues traditional posterior chain exercises such as dead lifts, good mornings, etc. For those looking to strengthen the lower back and unable to use these traditional exercises the swing may be just the thing they’re looking for.
This results in a muscle flushing that McGill wrote about, quoting Jay’s 2010 research: The rapid acceleration of the bell via the motion of the hips and knees is accompanied by substantial activation of muscles in both the posterior chain and the abdominal.
They proposed the muscle flushing mechanism as an explanation for the reports of lower pain. Now, sniff air into your belly through your nose and then exhale short and sharp like you’re trying to blow out a candle far away.
But when you use forceful exhalation, known in ROC circles as power breathing, you are essentially creating a stiff wall around that flagpole to keep it stiffer. Using the Cassava maneuver creates a dynamic internal pressure that I believe supercharges the cerebral-spinal fluid flow.
The INTERCAL pressure is greatly increased when you add movement to the Cassava maneuver. Cerebral-spinal fluid is pumped or controlled by respiration that causes movement in the sacrum and cranial bones.
I believe that the spinal curves must be correctly maintained or the flow of information in the nervous system is compromised. In order to do the Kettlebellswing correctly I really had to work on my form and this had an incredible influence on establishing the proper robotic and kyphotic curvatures of my spine.
If we’re looking to the swing to be our one size fits all solution to back care then we must recognize that, for many, swinging the bell overhead is impossible without hyper extending the lower back or jamming the neck or shoulders due to limitations in their thoracic mobility. The swing is an expression of forward force projection such as found in boxing or martial arts, like a straight punch.
The kettlebellswing features a dead lift movement pattern that targets almost every muscle in the body. The kettlebellswing is great for people who have time to only perform one exercise because of their busy schedule.
The kettlebellswing is a fine choice as it targets a variety of movements and is not difficult to perform once you get the hang of it. However, be warned not to swing too hard as the deceleration can lead to muscle soreness and make it difficult for you to walk for a couple of days.
This exercise features dynamic movement and utilizes more force which is why you should always read the guidelines and abide by safety measures. A kettle bell swings works wonders on your hamstrings, glutes, core, hips and back.
However, the kettlebellswing helps maintain an upright position, improving your posture by pulling your shoulders back. Everyone, starting from a professional bodybuilder to a casual fitness enthusiast, can benefit from a kettlebellswing.
If you want to lose body fat and are dreaming of a leaner physique, perhaps kettle bell training is a good option for you. Kettle bell training incorporates many high-intensity workouts that allow you to burn fat.
Moderate to high repetitions will give your heart and lungs the ideal workout, causing you to feel rejuvenated and alive. Big strength comes from performing eccentric movements and workouts that a beginner might be too intimidated to try.
These eccentric movements will make your muscles sore the next day but the results will be worth it. This means it only takes between 30 and 60 seconds before your lungs and heart are pushed to their maximum capacity.
This means you really have to fight it to keep your joints in place, resulting in exceptional benefits for your stabilizing muscles. Most women who work out have a common desire to build strength without achieving the bulky appearance of a bodybuilder.
Kettle bell exercises incorporate full body functional movements that target several muscle groups at the same time. Talk to your trainer about your special needs, and they will be happy to design a workout routine that meets all your specified requirements.
Stand with your feet around 6 to 12 inches outside shoulder width, with each side of your foot positioned slightly outward. Next, brush your arms on the inner thighs, extending your knees and hips while accelerating the kettle bell upwards.
Some people advise the kettle bell should be facing completely skyward, but it could cause you to lose control. Absorb the weight of the kettle bell as you follow the same path back to the starting position.
Load the heels, not the toes Try maintaining a flat back while performing the exercise Keep the shoulders in their sockets while lifting your chest Do not hinge at the lower back Breathe in on the way up and out on the way down Continue to stand tall throughout the exercise and squeeze your abs Swinging the bell with one hand requires you to put in extra effort and can be twice as much demanding for the shoulders.
Quickly, reverse the direction, driving the kettle bell with your hips, moving the bell straight out. Two-handed kettlebellswing offers low impact training that is also easy on the joints, making it a terrific vertical jumping exercise.
Kettle bell swings were introduced to the US by Russian fitness expert Pavel Tsatsouline at the turn of the 21st Century. Since their introduction, Russian kettle bells have become a familiar sight in many gyms and a popular choice for home workouts.
They also come in a wide range of weights, which means that you can use them at any stage of your fitness journey and can benefit whether you’re an experienced or novice user. If you’re looking for a single piece of fitness equipment that promotes a full body workout, then kettle bells are a great choice, and the kettlebellswing is the most effective exercise.
But the question on many people’s lips is, “what muscles do kettle bell swings work?”, and that’s what I want to answer in this post. The two-handed swing uses the hamstrings, glutes, quads, hips, core, back, trapezium, shoulders, and forearms.
The intensity means that you will feel the burn after a decent set, and with a good 30-minute workout you will be sweating profusely, your heart will be pumping faster, and oxygenated blood will be coursing through your veins. As long as you maintain good form, you don’t have to use a heavy bell, especially for cardio training.
As the kettle bell descends from the swing, gravity ensures that the bell will feel a lot heavier, especially as you reach the end of your set. As with any exercise, but perhaps more so with a full-body kettle swing workout, good form is vital to ensure the best results.
When performing the swing, all your weight should be placed on the heel and middle of the foot and should never transfer to the toes. You should also keep your neck and head in alignment with your back so ensure that you are always looking ahead at the horizon while performing this movement.
The height you raise the kettle bell will be determined by the amount of power you can muster from your hip thrust. The number of reps and sets you need to perform depends on your fitness level, what you’re trying to achieve, and the weight you’re using.
Kettle bell swings are a full body workout, and whether you are training increasing strength or stamina, or even to lose weight, research suggests that shorter sessions are more effective. They utilize virtually every muscle in the body, and they are effective for weight loss as well as explosive strength training.
They also require very little equipment, and the intensity of the workout can be increased so that you continue to make the gains you’re looking for.