Kettlebell swing technique-5 Tips for a Better Kettlebell Swing - Girls Gone Strong

Kettlebell swings are one of the best exercises to develop explosive hips, and mastering them translates to better kinesthetic awareness in all of your other lifts. Most kettlebell exercises build off the swing, requiring solid swing technique before progressing. Unfortunately, swings seem to be one of the most improperly performed exercises in gyms across the world. The swing is mostly a hip movement, meaning the hips propel the bell, not the arms. But, you want to be sure to engage your upper body at the right times, particularly the lats.

You should crease at the hips with a flat back. When beginning you will want to focus more Kettlebell swing technique the snap of your hips than the height of the kettlebell. What would you advise as sets and reps for a distance runner who wants the benefits of strength, power and injury resilience but without the likelyhood of hypertrophy as I want to stay light and fast but powerful. Olympic lifts such as the Clean and Snatch can be intimidating. It targets the posterior chain and essentially you are loading and de-loading the back of the body as you accelerate and decelerate the kettlebell. Glutes: Activate your glutes by driving your hips through to a neutral position where you are upright. Just be careful not to let your toes pop up in the process or claw the ground with your toes. They're often measured in kilograms, not Jolie skinny sick. I believe, the most goes wrong in the Kettlebell swing technique and end position of the swing.

Snake penetration. Key Point #2: The Swing is Explosive, Not Passive

If you find this is happening sit further back on your Kettlbeell and keep your chest up. Great detailed explanation on execution and safety. The next step is to add a kettlebell, but perform this same action slowly. In a study led by renowned spinal researcher Dr. Try to relax the shoulders while at the same time keeping the shoulders Kettlebell swing technique in their sockets. And techinque are absolutely right. The hip hinge is a fundamental movement pattern that tecchnique athletes should perfect. Depending techmique the width of the kettlebell handle you are using you may be able to hold on with all fingers from both hands, this is the best option. The only Tentacle kasume group that does not get that much attention from the kettlebell swing is the chest. Do You Lift, State mental institutions for aspergers adults Related : Complete Guide swig Buying Kettlebells and 7 Types to Avoid Kettlebell Swing Muscles Worked The kettlebell swing predominantly works into the back of the body especially the glutes, hamstrings, hips, core and back. Hold a kettlebell in front of your body with both hands, arms straight. Now that you know the huge benefits Kettlebell swing technique the kettlebell swing and have selected the correct starting weight lets get started. Never be in a rush to increase the kettlebell weight. Once you perfect your form, gradually increase the weight so your muscles feel challenged in your set.

Sometimes you need a good workout.

  • Get maximum benefits from the Kettlebell Swing and perfect your form with this guide.
  • Internet forums are funny things.
  • The Kettlebell Swing should be thought of as a pulling movement.
  • Sometimes you need a good workout.
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Sometimes you need a good workout. Sometimes you need a fast one. One star move that fits the bill: kettlebell swings. That includes your glutes, legs, core, shoulders, and pecs.

Kill five birds with one stone? How to: Stand with feet slightly wider than shoulder-width apart. Hold a kettlebell in front of your body with both hands, arms straight.

With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs. Use that momentum to stand and swing the kettlebell out in front of your body, up to shoulder height. Thrust your hips forward, and engage your glutes and core as you stand up straight. When the kettlebell hits shoulder height, your knees should be straight and glutes contracted in a full hip extension.

Allow the kettlebell to swing back down through your legs. That's one rep. Try the good morning exercise to master this hinge.

And your core needs to stay engaged throughout the entire movement. Also, choose the right weight kettlebell: You want one on the heavier side since you need enough weight for momentum and proper force, she explains. Kettlebell swings are a serious full-body movement. There are a few variations of this move, namely American Kettlebell Swings where you squat during the downward phase of the swing instead of hinging at the hips, and and a version where you swing the kettlebell overhead instead of ending at shoulder height.

The latter is almost impossible to control without hyperextending your lower back, and many people lack the shoulder mobility to fully and safely extend a weight overhead in this manner, Baston says. Plan to work kettlebell exercises in general, not just swings, into your routine up to two or three days per week. Use the move's intensity to your advantage by including it in a HIIT workout , ideally paired with pushups , planks , and squats all bodyweight movements.

Whatever way you choose, you'll get an awesome total-body workout—just keep swinging. Type keyword s to search. Today's Top Stories. Kristen Bell's Go-To Workout. Kathryn Wirsing. How To Do Kettlebell Swings. Kettlebell swings are fabulous for improving core stability and improving muscle imbalances.

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So a 10 kg kettlebell weighs 22 pounds. When one arm swings are getting too easy you can add in the lateral swing for even more of a challenge. The shoulder stabilisers also get a lot of work as they try and prevent the shoulder joint from being pulled apart. Remember that the kettlebell swing comes from the hips and not the lower back or shoulders. Stage 4: Start back at Stage 1. Stuart McGill, it was found that the Kettlebell Swing puts forces on the spine in the opposite direction from Deadlifts and other similar exercises.

Kettlebell swing technique. Common Kettlebell Swing Mistakes

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5 Key Points to Performing the Kettlebell Swing with Proper Form | Onnit Academy

The Kettlebell Swing should be thought of as a pulling movement. It targets the posterior chain and essentially you are loading and de-loading the back of the body as you accelerate and decelerate the kettlebell. Be warned the eccentric or deceleration part of the kettlebell swing is what causes muscle soreness so you could be walking like John Wayne for a few days if you perform too many kettlebell swings early on.

The kettlebell swing is a dynamic movement. As the kettlebell descends from the top part of the movement gravity takes its toll and the overall weight of the kettlebell increases, so a 16kg kettlebell will feel much heavier at the bottom of the kettlebell swing. Also at the bottom of the kettlebell swing you are decelerating its load and forcing the muscles to absorb and then reverse the swings momentum. It is for this reason that you can get some truly amazing results without having to use a really heavy kettlebell for the Swing.

If your main objective is fat loss then there are not many single exercises better than the kettlebell swing. Want to feel like you have just sprinted a metres without moving your feet? Huge amounts of oxygen are required to fund the kettlebell swing movement so it only takes between 30 — 60 seconds before your heart and lungs are really working hard.

Related : 25 Kettlebell Cardio Workouts. Big strength gains come from eccentric movements which involve lengthening muscles under load. Look out though, eccentric movements are what make your muscles feel sore the next day!

The swing tries to pull the shoulder joints apart during the movement and as you fight to keep your joints in place your stabilising muscles get stronger.

If you suffer with bad knees then often the swing can be tolerated due to the lack of excessive bend at the knee meaning you can still strengthen the legs, hips and your cardio without needing to squat or lunge.

Related : Got Bad Knees? Sports are all about power. The faster you can release stored energy the more powerful you can move. The kettlebell swing develops lots of explosive power through the hips and legs which is vital for most sports. Unlike lots of other exercises you hardly need any room to perform the kettlebell swing. The kettlebell swing is a very diverse exercise. You can start with the two handed swing and as you out grow that movement instantly increase the intensity by using one hand.

When one arm swings are getting too easy you can add in the lateral swing for even more of a challenge. One kettlebell can last you a lifetime! The kettlebell swing predominantly works into the back of the body especially the glutes, hamstrings, hips, core and back.

You will get some conditioning through the quads but not as much as with squats or lunges, great for women because it will not bulk up the legs. The shoulder stabilisers also get a lot of work as they try and prevent the shoulder joint from being pulled apart.

The lower back should act in an isometric manner meaning that it should maintain a flat or neutral spine throughout the movement, the core muscles will help to maintain this position. An excessively sore lower back is usually the result of too much flexion and extension of the lower back rather than the hips. The only muscle group that does not get that much attention from the kettlebell swing is the chest.

However, this is not such a bad thing as the chest is often overworked by men resulting in rounded shoulders. In fact the kettlebell swing can help improve a chests appearance by producing a more upright posture and pulling the shoulders backwards. If you choose a weight that is too heavy then you risk overloading your muscles, tendons and ligaments too quickly and risk injury.

If you want to know more about the different types of kettlebells and the kettlebells that I recommend then please see my article below on selecting kettlebells:. Now that you know the huge benefits of the kettlebell swing and have selected the correct starting weight lets get started. The hip hinge is based on one of our fundamental movement patterns and involves bending or creasing at the hips.

Once you are comfortable with the hip hinge movement you can start with the easiest variation of the kettlebell swing , the two handed swing. The feet should be placed at just a little wider than shoulder width apart.

Toes should turn outwards at approx. The toes should track along the same line as the shin and knees preventing unnecessary torque on the knee joint during each swing. Weight should remain predominantly on the outside and middle to heel of the feet. This will ensure that you activate the back of the body and buttocks correctly.

At no point should your weight transfer to your toes. To ensure that your weight distribution is correct you can practice a few kettlebell swings with your toes curled back towards you. Your hips are the engine or powerhouse for the movement. You should crease at the hips with a flat back. Think about actively pushing your hips backwards and then driving them forwards. The hip movement is forwards and backwards.

As you push your hips forwards you should actively clench your backside. The harder you clench the more power you will generate. It is crucial that during every single kettlebell swing you keep your lower back flat. There should be a straight line running from your tail right up to your shoulders. Keep your chest raised high as if being pulled up by your rib cage.

Your hamstrings will determine how far forwards you can go. The core and abdominal muscles are worked hard during the kettlebell swing. Each time you drive your hips forwards your abs should contract to prevent the hips from going past the centre-line. Imagine the top part of the kettlebell swing as an upright plank. The abdominal muscles also help to guide you on the downward part of the swing preventing the kettlebell from swinging too deep between your legs. It is important to realise that during the swing the shoulders are used merely as a connection between arms and body.

All the power should come from the hips. Try to relax the shoulders while at the same time keeping the shoulders joints in their sockets. The kettlebell will try to pull the arms forwards, it is your job to control the kettlebell and ensure that the shoulders are pulled back. The kettlebell swing is particularly effective at rehabilitating shoulders because it strengthens connective tissue as the shoulder joint is constantly being pulled in and out of its socket. Swings create a nutritious pumping mechanism.

The head needs to be positioned so that it creates a good alignment at the neck. I will often teach beginners just to focus on the horizon as a lifted chin at the downward part of the kettlebell swing will help to keep the back flat. Careful overextending the neck during the swing. So once you are comfortable with keeping your back flat throughout the entire movement you should practice keeping your head and neck in alignment through the entire movement.

As the swing comes down you need to follow the movement with the head and end up looking just in front of your feet at the bottom part of the movement. So you begin with eyes looking straight ahead and finish with eyes looking about feet in front of you. During your kettlebell swing your grip should be relaxed and not too tight.

Depending on the width of the kettlebell handle you are using you may be able to hold on with all fingers from both hands, this is the best option. If you are using a narrow handled kettlebell like the competition kettlebells then you may only be able to hold on with 3 fingers from each hand and have the little finger outside the handle.

The swing challenges the grip more than many people realise. During the swing the kettlebell is constantly trying to get away from you and so good grip is required just to keep holding on. If you use a fatter gripped handle then your grip will be challenged even more! Remember that the kettlebell swing comes from the hips and not the lower back or shoulders.

The forward bending movement should come from a crease at the hips and not a dipping of the knees. A good way to monitor this is to take the kettlebell only to the mid forearm on the inner thigh.

The shoulders should not move forwards of your toes. The top of the kettlebell swing can vary and will be dictated by the strength and power of your hips. The harder and faster you drive your hips forwards the higher the kettlebell will want to go.

Aim for chest height with the arms. When beginning you will want to focus more on the snap of your hips than the height of the kettlebell. So a good hip snap but only a height of 45 degrees is a better start than using your shoulders to pull the kettlebell up the rest of the way. There are two different types of breathing that you can use with your swings depending on the kettlebell weight.

When using a light kettlebell you should breathe out during the downward phase and in during the upward phase. This technique works inline with nature stimulating your extensor muscles as you straighten up and forces the air out as you fold forwards. However, once the kettlebell gets heavier and more challenging you will find that your breathing changes. You will find that you brace your abs and hold your breath momentarily on the downward phase and breath out on the upward phase.

The diaphragm is also being used as a core stabiliser. As the weight increases your diaphragm steps in to help out your core muscles and stabilise your spine. As your diaphragm cannot both stabilise and breathe at the same time you hold your breath. You then need to breath out and then breath back in again all at the top of the kettlebell swing. There are two schools of thought with regards to starting the swing. First you can pick up the kettlebell and then start the swing momentum by nudging it off your thigh or secondly you can start the swing directly off the floor in front of you.

Both methods have their advantages. Nudging the kettlebell off the thigh ensures that you are already upright and the lower back is not comprised however it does entail a few small kettlebell swings to really get the momentum going. Dragging the kettlebell off the floor, between your legs and into the swing feels more fluid but it can leave your back feeling a little more vulnerable during that first pulling movement as you are deeper than usual.