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What Muscles Kettlebell Swings Work

author
Elaine Sutton
• Sunday, 22 November, 2020
• 5 min read

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.

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Contents

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.

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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. 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.

Few exercises are able to target the core as well as all the major leg muscles all in one move. An added benefit is an improvement in joint mobility, especially in the knees and hips.

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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. Muscles Worked With KettlebellSwings The kettle bell swing is primarily used for its cardio effect which is great for weight loss, hence, it’s such a popular kettle bell exercise.

Gluteus Maximus (13) Bicep memoirs (long head) (14) Semitendinosus (15) Semimembranosus (16) Truth be told, there are plenty more muscles used during the kettle bell swing 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 kettle bell swing. Keeping the knee above the ankle is important when hip hinging, if the knee comes excessively forward, then the movement starts to turn into a squat.

kettlebell swing form muscles handed swings worked benefits points teaching training
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Not a great quality video at all, but the content is, I explain how to prevent the common back aches from the kettle bell swing, 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 kettle bell swing 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.

The kettle bell swing is one such exercise that requires you to use the muscles in your hips and legs to generate the force of the swing while your abs, back muscles and shoulder girdle stabilize your upper force to control your posture, momentum and balance. The posterior chain is a network of muscles and fascia that extends from your calves and hamstrings into your buttocks and lower back.

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.

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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.

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Sources
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2 www.lumobodytech.com - https://www.lumobodytech.com/what-size-kettlebell-should-you-buy/
3 kettlebellsworkouts.com - https://kettlebellsworkouts.com/which-kettlebell-to-start-with/
4 www.onnit.com - https://www.onnit.com/academy/what-is-the-best-kettlebell-weight-to-start-with/
5 www.onnit.com - https://www.onnit.com/onnit-double-16kg-kettlebells/
6 www.strongfirst.com - https://www.strongfirst.com/community/threads/how-heavy-a-kettlebell-to-build-muscle.14714/