Your hips act as the hinge enabling movement and the torso is the door traveling through a predetermined range of motiondictated by both the wall your legs and hinge your hips. The momentum generated by your hips is enough to swing the kettlebell.
How To Do A Kettlebell Swing Plus Form Tips Variations And
The swing begins to take shape when the kettlebell is added into the mix.
Kettlebell swing description. The kettlebell swing is a lower body exercise not a shoulder exercise. The kettlebell swing is a very diverse exercise. The kettlebell swing utilizes a lot of muscles like your quads glutes core shoulders and back in one movement.
Its dynamic it raises the heart rate quickly and keeps it there it builds strength and endurance of the hamstrings glutes lower back and core and it teaches whole body movement integration and acceleration and deceleration of an outside force. The power swing emphasizes the key components of the perfect swing sitting back and loading the hips connecting with the kettlebell and combining centers of gravity as a strong hike pass and perfect control are essential after the initial swing. Kettlebell swing analysis according to the research the kettlebell swing uses the back muscles latissimus dorsi and erector spinae throughout the movement but they are the main muscles engaged in the initiation phase of the swing.
Your arms help to control the kettlebell but you shouldnt pull it up. It is truly a full body exercise. Kettlebell swing is a cardiovascular free weights martial arts and total body exercise that primarily targets the glutes and to a lesser degree also targets the forearms groin hamstrings lower back middle back obliques outer thighs hip flexors lats.
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. The two arm kettlebell swing is an awesome lift.
Think of your legs as the wall solid and immovable. Hold a 16kg kettlebell a good starter weight for men between your legs using a twohanded overhand grip. If you want to work your shoulders do a shoulder exercise.
Squeeze your glutes to extend your hips and swing the weight up. It can be used to build all the muscles previously mentioned as well as help strengthen other lifts. Keeping the arch in your lower back bend your hips back until the kettlebell is between and behind your legs.
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