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What Muscles Do I Use For A Kettlebell Swing

author
Paul Gonzalez
• Sunday, 04 October, 2020
• 6 min read

Muscles Worked With Kettle bell Swings kettlebellswing is primarily used for its cardio effect which is great for weight loss, hence, it’s such a popular kettle bell exercise. The kettlebellswing is a full-body exercise that uses muscles for grip, posture, stabilization, to keep the spine erect, and the actual movement (prime movers).

kettlebell swing muscles swings body benefits challenge row kettle bell weak upper during muscle many works away cake step foundational
(Source: www.movestrongkbs.com)

Contents

Truth be told, there are plenty more muscles used during the kettlebellswing but I’ve tried to stick to the most common and known ones, I also categorized them a bit differently than normal. If your grip has no endurance then you won’t be completing high reps unbroken.

Throughout the swing, your erector spinal muscles need to work to keep your spine erect, and there is actually a lot more going on inside as well to protect the spine and brace the abs. These are the muscles that create the movement which is the hip and knee extension only when we’re talking about the conventional kettlebellswing.

These are the muscles responsible for getting the kettle bell overhead with the American kettlebellswing. Not a great quality video at all, but the content is, I explain how to prevent the common back aches from the kettlebellswing, whether using the conventional/Russian or American swing.

The following is a drill I use for teaching the deep hip hinge insert which is what happens during the back swing and is also used to prevent bobbing of the kettle bell. If you want to be efficient with the American swing, stay safe, and be able to perform high reps then there is no doubt in my mind that you should lay the foundation with the conventional kettlebellswing and then continue that knowledge through the kettle bell snatch.

Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more. Kettle bell swings were introduced to the US by Russian fitness expert Pavel Tsatsouline at the turn of the 21st Century.

kettlebell swing swings training overspeed eccentric breaking ways muscle jump plyometric box benefits leg cycle shortening stretch exercises strength speed
(Source: breakingmuscle.com)

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 musclesdokettlebell 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.

kettlebell russian swings way right swing benefits kettlebells muscle exercises exercise building build yuri elkaim training seem addition actually gym
(Source: yurielkaim.com)

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.

When using the kettle bell, the body becomes the hinge that bears the weight of the equipment using the hands, the legs form a triangle shape to support all kinds of movements, and your core muscles are engaged in this process. The motion starts by involving the glutes, quads, and hips slowly gaining hold of the core and then the shoulders and pecs.

The kettle bell is one of the most efficient weight training equipment that works wonders on the human body. Optimal for developing strength and endurance, the Russian kettlebellswing is a full-body exercise that’s great for building muscles and burning fat.

swing kettlebell muscles muscle during specific lower below body
(Source: fiteducation.co.uk)

The discovery of the kettle bell is a gift to mankind as its usefulness in performing body-building exercises is limitless and undeniable. This is one of the powerful equipment to perform any forward motion that starts from the posterior chain (muscles that are present on the backside of your body) Helps in reaching target heart rate rapidly due to the fiery swing movement Apt for building muscle mass and endurance One of the best ways to burn more fat and calories.

A study by the ACE found that individuals doing kettle bell workouts burned 20.2 calories per minute making it a valuable choice for HIIT training Simple to increase resistance levels Suitable for any age group and any body weight as it causes no impact on the joints Can perform exercises in a limited space Ability to work out several muscle groups simultaneously Whatever might be your fitness level and stamina, it is always recommended to start slowly and improve gradually.

Start your Russian kettlebellswing workout by using a lightweight kettle bell initially. Start using a lightweight kettle bell and try performing reps within a certain timeframe instead of counting it.

This is an anaerobic workout as it involves short bouts of explosive exercise sets with longer breaks in between. But for this, it is recommended to use medium/heavyweight kettle bells, perform short sets of reps and benefit from increased muscle mass, endurance, and stamina.

Repeat this movement of swinging the plate down in between your legs and taking it right up your head for as many times as you can. The Kettle Grip weighs less than a pound and is highly durable made of impact-resistant ABS plastic.

kettlebell muscles swings
(Source: takefitness.net)

Reap maximum benefits by working out using the Russian kettlebellswing as it helps you achieve a full-body workout. The equipment consumes as little space as possible, can target multiple muscle groups simultaneously, and is one of the best pieces for weight training.

But the way in which you hold the equipment and how you sway your hips are critical to refrain from causing any injury to yourself. Also, make sure that you start with lighter weights and then move onto heavyweight equipment for optimal resistance levels.

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.

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

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 Kettle bell swings 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 kettle bell swings in creative ways to help you reach your fitness goal.

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Sources
1 gymperson.com - https://gymperson.com/make-diy-kettlebell/
2 www.getshape.org - https://www.getshape.org/diy-kettlebells/
3 www.instructables.com - https://www.instructables.com/DIY-Kettlebells-for-under-10/