The kettle bell swing features a dead lift movement pattern that targets almost every muscle in the body. The kettle bell swing is great for people who have time to only perform one exercise because of their busy schedule.
The kettle bell swing 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. These intense movements are what make the kettle bell swing a superior exercise that is sure to have some great results.
A kettlebellswings works wonders on your hamstrings, glutes, core, hips and back. However, the kettle bell swing 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 kettle bell swing. 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.
The constant acceleration of your heart rate during HIIT will certainly boost your anaerobic capacity. 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 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.
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 kettle bell swing offers low impact training that is also easy on the joints, making it a terrific vertical jumping exercise.
At around the same time, the Nautilus machine and the Universal weight station pushed kettle bells, fixed barbells, and gymnastics equipment from gym floors across the country. While European and Australian coaches continued to use the move in their training programs, it took more than 30 years for the swing to make a resurgence in America.
For that, you can thank renowned Russian fitness expert, Pavel Tsatsouline, author of The Naked Warrior. He popularized the kettle bell in the West, creating user courses and certification programs like Strongest.
Nowadays, 10,000 swing challenges are staged where Nautilus machines once stood. I watch YouTube videos of men picking up heavy bells and tossing them haphazardly in front of their bodies.
Hinging at your hips until your torso is almost parallel to the floor allows you to engage your hamstrings, large muscles that let you powerfully swing the kettle bell back up to top. As it nears your zipper, bend at your hips and reach your arms back like you're deep snapping to a punter.
Think of the swing as two distinct movements: the hip hinge and the vertical plank. I've already cued how to hinge, but the plank at the top of your swing is equally important.
Pull your shoulders away from your ears, squeeze your glutes and quads, brace your abs, and push your feet through the floor. The kettle bell is heavy, so you need to generate a large amount of power to manage the weight.
Here's how to put some serious power behind your swing: After you hinge, forcefully explode your hips forward like you're performing a football tackle. Although single-arm swings are great for cardio and increasing grip strength, the uneven load can cause you to sway or twist.
Unless you have a Strongest certified kettle bell instructor taking you through the basics of a single-arm swing, just stick with the standard two-handed version. At the top of your swing, the kettlebellshould end somewhere between belt and shoulder height.
The start and finish of the swing deserve just as much respect as the move itself. The better your setup, the better your first swing will be, so don't just throw the bell back without first getting into the proper stance.
Before every set, I make sure my feet are gripping the floor, my hips are hinged back, my back is flat, my lats are engaged, my hands are creating torque by trying to break the kettle bell handle, and my eyes are on the horizon. This shows mastery and means you're in control of the weight the entire time.
If you really want to learn how to master the swing, train with a Strongest certified kettle bell instructor. They can offer regressions and corrections based on your background and challenges.
Dan John is a master Strongest kettle bell instructor. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
Very few training methods are either inherently good or bad, but the quality of their execution can make them so. Do it right and it's a highly effective training tool, whether you're a powerlifter, an athlete, or a figure competitor.
If your lumbar spine is extended at lockout, then you're not going to get full hip extension at the same time. The quality of this movement pattern (the hip hinge) matters more than how many reps you're doing or how heavy the weight is.
A squat is training simultaneous flexion and extension at your knees, ankles and hips at once. In a hinge, most of the movement is isolated to the hips, with much less flexion-extension happening at the ankles and knees.
Your shins stay close to vertical, your torso drops forward and closer to perpendicular to the ground, and your butt pushes further back behind you. Stand tall, scoop your pelvis slightly under and exhale your ribs down.
Keep your weight balanced between three points: The balls of each foot and your heels. You'll feel your hamstrings load tension and stretch as you move into this position.
Your knees will flex somewhat as you push your hips back, but not to the same degree that they would in a squat. The exact amount of bend will depend on your individual skeletal structure and joint ratios.
The forward swing comes from your hip snap and the active contraction of your glutes at the top. At this point, your abs should be braced, your pelvis scooped under, and your glutes locked out.
Keep your knees slightly soft at the top to discourage spinal extension. Right at the top you should be fully exhaled with a neutral spine, hard abs and your lower ribs pulled down.
Keep your ribs pulled down with hard abs, and feel your mid-back expand as you inhale, without shrugging your shoulders upward. Inhale through your nose with your teeth slightly apart and your tongue pressed to the roof of your mouth.
As the kettle bell drops to about belly button level you'll start your back swing. Think of two triangles formed by the lines from your shoulders to your hands, and from your knees to your groin.
You're making the points of those triangles stay close to one another at the end of the back swing. Maintain the rest of your checkpoints: heels rooted through the ground, shins vertical and abs braced.
Rather than doing a full swing, you're practicing the initial lowering phase and then standing up straight like a dead lift. Weak Lock-Out Sometimes people will lack full hip extension with braced abs and locked-out glutes at the top of the movement.
You can check for this by tapping the back of your fist into someone's abs and/or glutes right at the peak of the swing. Viewed from the side, your body should look vertical, much the same as it does when you're setting up in your stance at the very beginning.
When you see this flaw and know that the person is capable of moving well and getting a solid lockout, it's often the result of fatigue. There's often a lot of lumbar compensation and weak abdominal bracing in this type of movement.
This changes the outcome and shifts force away from the hips and into the quads and knees. It also brings an increased risk of using your lower back to generate force, since it's harder to get the kettle bell to chest height when you're relying on your quads and a vertical movement of the weight.
Hyper extended Lumbar Spine Most of us are predisposed to hold excessive tension and extension (arching) in our lower backs. We often baseline with our pelvis extended (tipped forward), and the lower ribs on the front of our body flared outward.
Extension in these areas makes it difficult for your oblique and transverse abs to function and fire effectively, and weak abs can't control your spine, pelvis and thorax. Train with a purpose, and if you start to lose a good movement pattern, stop what you're doing.
Swinging the Kettle bell Too Low At each back swing, the handle of the kettlebellshould pass above the knees, not below. Remember the dual triangle cue and touch the tips of the triangles with each rep. You can also stand over a short box (around 12 inches) and swing over the box to practice avoiding this.
To help counter this, pack your shoulders by putting them down into their sockets and slightly squeezing together. Has someone held a clipboard about a foot behind you and try to hit it with the kettle bell on the back swing.
The solution is to isolate this component and practice it under lower complexity and stress. Remember, you can't fully extend your hips with a hyper extended spine, so the first step in getting good hip movement is repositioning the spine, pelvis, and ribs.
For the bridge, lie on your back and place something like a rolled up towel or empty water bottle between your knees. Squeeze your glutes as you reach the top and make sure your abs are tense and your ribs stay down.
Youshouldfeel tension in your glutes and hamstrings, but not in your lower back or quads. If you understand your purpose in doing swings, understand the criteria that allow you to meet that purpose, and then consciously practice with those criteria in mind, you'll build strong, safe, and resilient movement.