In a study published in the January 2012 issue of “Journal of Strength and Conditioning Research,” researchers Dr. Stuart McGill and Leigh Marshall found that the hip-hinge movement of the swing causes your lower back and buttocks to undergo an activation and relaxation cycle during the movement. As you breathe and swing, your core is constantly activated throughout the exercise, which includes your transverses abdominal, external and internal obliques, multimedia and diaphragm.
The core works with the posterior chain to stabilize your torso and control the rate and direction of the downward swing phase. These muscles stabilize the scapulae in order to control the swing without injuring your arms or shoulders, just like in a dead lift exercise.
This temporary tension, called a lockout, is where your buttocks, thighs and abs are tightened and your shoulder blades are pulled back and depressed when you swing upward. Performing reps of kettlebellswings is not only a cardio workout but it also targets and strengthens many muscles.
The posterior chain is a network of muscles that extends from the calves to the lower back and are necessary for jumping, swinging and running. The core is actively engaged throughout the entire exercise as it works to stabilize the torso while you swing.
Best of all, the fact that most of your large muscles are being worked equates to a higher calorie burn. The main muscles you can expect to strengthen and tone when performing a kettle bell swing are calves, hamstrings, quads, butt, upper and lower abs, interior and exterior obliques, deltoid and rotator cuffs.
A final positive attribute of the kettle bell swing is that it can be tailored to almost any person’s workout needs. The weight of the kettle bell can be increased or decreased depending on ability and the focus of the workout.
Form and technique are similar to regular squats so it is quite easy for most people to make the transition. Kettlebellswings 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.
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. He also advises having two additional, heavier, bells for progression and for use in some other types of kettle bell exercise.
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.
The length and frequency of your kettle bell workouts depends on the intensity and difficulty of the session. Kettlebellswings 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.
The Russian kettle bell swing is a workout that targets many muscle groups in the body and can be performed simply with little equipment. The Russian swing is a non-impact exercise, so it is excellent for those looking to lose weight without causing stress to their joints.
This kettle bell exercise targets the abs, shoulders, pecs, glutes, quads, hips, hamstrings, and lats with a simple motion. The Russian swing is designed to turn your body into a hinge with a kettle bell weight in your hands, your legs in a triangular stance to brace the movements, and your core engaged.
The motion begins by engaging your glutes, quads, and hips; moving up through the core to the shoulders and pecs. While it may seem that the exercise is repetitive and unexciting, Russian swings will have you feeling the burn and gasping for breath by the end of your sets.
Hold the kettle bell close to your groin in between your knees keeping your shoulders back and your core braced. Keep a solid core and use your glutes and hamstrings to drive the kettle bell upward with the force of the hips.
The kettle bell will stop in the air for a second and lower back into the starting stance between the knees, but close to the groin. For an amazing cardio workout that burns fat and builds muscle, aim for high reps with low weight.
You can also use a lightweight kettle bell and continuously perform reps within a time frame, then rest and repeat to reach your target heart rate and burn calories. Russian Kettlebellswings can also be great for building muscle by performing using greater weight and fewer reps for an anaerobic workout.
Use a medium or heavyweight for a short set of reps and see your muscle mass and endurance increase with each workout. They will be there to help you create a routine and follow it, incorporating kettlebellswings in creative ways to help you reach your fitness goal.