The kettlebell swing is an ancient basic swing used to develop the posterior arm in a way similar to wide running. It essentially involves swinging the bell between your legs in a pendulum fashion from between your knees to anywhere over your head to overhead.
Essentially, kettlebell swing exercise works on the same principle as wide-set free-style swings where you use your entire body to swing the weight from left to right. However, the movement is executed by first rotating the torso 90 degrees then swinging it out to the right and ultimately to the left.
In comparison to wide-set swings, kettlebell swings target your back and abdominal muscles less intensely due to the smaller weight and length placed on the back of the exerciser. If you are looking to develop a kettlebell swing for your fitness regime, you will first need to find a well-rounded set of exercises to implement into your daily workouts.
How to do a kettlebell swing?
Kettlebell swings are one of the best exercises you can do for your core and your overall fitness. In addition to that, they are also very low impact and very versatile as well. For instance, a good swing gets your entire body into motion at the same time.
That means that you are working on your upper body, lower body, and core simultaneously. It’s one of the best types of exercises you can do because it really works all of your muscles.
Here are the steps: Stand straight, legs apart at shoulder width, arms crossed across your chest. Put your right hand behind your left and touch your thumb to your right middle finger. Your left hand should be empty, except for a small amount of finger’s width below your right ear.
You will pull yourself up by flexing and moving your shoulder as far back as you can, while simultaneously pulling your rib cage back in and relaxing your body. This movement should resemble the clicking sound of a rubber band being expanded.
When you are learning how to do a kettlebell swing correctly, it will feel like it is ripping through your entire core, and that is precisely what it is doing. The key thing to remember here is that your upper body must stay completely still.
This is much easier said than done when you are in the midst of a panic attack. Another trick is to grip the kettlebell’s handles in your hands tightly, while your elbows slightly bent. This forces you to use your entire body to keep the kettlebell’s weight on your wrists and maximize the strength of each workout.
You will want to do several sets with this routine three times per week, and try to work out as hard as you can. Remember that in addition to developing your core, you will also be building up your strength, and your ability to absorb the sheer force of each swing.
The more you do this, the more your body will adapt to the concept. Once you have mastered the proper technique, you can progress to multiple lift sets and really amp up the intensity. Remember always to stay relaxed, and be careful not to overextend yourself.
To do a kettlebell swing exercise, you must be in total control of your body throughout the entire motion. The more control you have, the more control you will have during the swing. Also, make sure that your feet stay grounded, even as you move your arms through the air.
Finally, focus on getting the proper tempo and using proper breathing techniques to get the most power and distance from every single rep. Take the time to learn all of these tips, and you will be well on your way to mastering the perfect swing! Good luck.
What are the surprising benefits of kettlebell swing?
If you have been researching the ancient art of kettlebell swinging, then I’m sure that by now you are very curious to know the benefits of the kettlebell swing?
Kettlebell training is one of the fiercest competitors that the traditional weightlifting world has ever known. Not only does the kettlebell swing exercise incorporate some of the hardest-hitting exercises that you will find in your lifting routine, but it also works the muscles that most people neglect to train. The thing about most traditional weight lifting routines is that they focus too much on isolating a single muscle group.
What are the benefits of the kettlebell swing?
If you are looking for a way to get in shape without going to the gym, then kettlebell swings are for you. There is no equipment needed, no special workout regimen to follow, and no risk involved at all.
Kettlebell exercises have been around for centuries and were originally developed by the ancient Romans. They are an exercise used for strength, flexibility and coordination as well. The benefits of the kettlebell swing exercise can help you do both at once.
One of the most important things that anyone can do is to get in better shape. This is something that can be achieved through cardiovascular exercise, and with the kettlebell swing, it is easily accomplished.
By getting your heart rate up, which improves your overall metabolism, you will burn calories long after the workout is over. Not only will you look and feel better, but you will also have more energy to do all of the things you need to get done.
Along with increased metabolism, there is the added benefit of strengthening muscles through resistance. Kettlebell swings exercise can target the back, abdominal, leg, chest, and shoulder muscles while simultaneously increasing muscle density, as well.
When you use this exercise to work out your body, it increases blood flow through your system. This is especially useful if you suffer from any back injuries because kettlebell swings can strengthen your back so effectively that you may never need to use traditional exercise equipment again.
Another one of the great benefits of kettlebell swings is the cardio factor. This is not the kind of exercise where you drag yourself around the gym.
You will be moving around and lifting heavy weights while keeping your heart rate up and working your body. And you will be surprised at how you will feel after a session. You will probably feel like you have been on a long walk, but the great thing is that you can do the same thing in the privacy of your own home.
Kettlebell swings exercise can also improve your golf game. Most people who aren’t involved in sports, or don’t play in the intensity level that most sports require, simply don’t get the kind of practice that is necessary to improve their game.
However, with the kettlebell swinging, you will be putting much less stress on your back and knees than you would be doing if you were using a traditional golf swing. This, in turn, means that you will be striking the ball at a higher rate of speed, which will translate directly into the better distance for you as well!
Remember, it doesn’t matter your age because you can use this as an upper body and lower body workout, just like heavyweights. Even if you have never trained before, you can do this workout with a group, and once you get good at it, you may decide that you want to join a training program with a trainer.
No matter what fitness level you are at, the kettlebell swing exercise is a great way to get into shape, and even if you think you aren’t athletic, this exercise can still help you get there.
The best 4 kettlebell swing variations are as follows:-
The kettlebell swing is an ancient strength and conditioning tool that has evolved and been refined since World War II. While the original use was for functional training for the body, the swinging movement is equally effective for improving sports performance and reducing the risk of injury.
In fact, the two movements found in the kettlebell swing exercise have been used as gymnastics exercises for hundreds of years. Here is a brief rundown of kettlebell swing variations to give you a head start on incorporating this ancient style of training into your fitness program.
1. Front bell swing
The most common kettlebell swing variation is the front bell swing. This movement resembles a front door workout, except the movement uses a single bell between each hand. To execute the front bell swing, the person should fix their feet in a position where they are shoulder-width apart. Next, the person should lock their elbows together and lift the bell out of the ground by bending their knees slightly. The bell should be lifted until it is at or just below the hip joint. The movement should be performed slowly and forcefully, and the bell should be swung back and forth as loudly as possible, to help force the core muscles to act.
2. Dead-stop
The second of the many kettlebell swing variation is called the dead-stop. As the name suggests, dead-stop kettlebell swings require a stop against the momentum of the bell. This makes it much more challenging to perform than a standard swing, which is what the person is after. To execute a dead-stop, the person must pivot his or her hips while lifting the bell up. After the bell is raised to the movement’s apex, the person must stop and hold it at the height that mimics a dead-legged position.
3. Hip hinge
The third variation is called the hip hinge. In this exercise, the kettlebell training bell is held at the body’s side with the arm bent, and the legs are either flexed or straight. The person should contact his or her glutes but avoid locking the hips. This movement should resemble a hinge’s motion and should be executed with both feet on the floor.
4. Swinging chest
The fourth movement is the swinging chest. The movement requires an open stance, with the legs extended on the sides, with the arms crossed across the chest. The elbows should be kept close to the body, and the torso should lean forward with the pelvis directly leaning forward as well.
When performing these types of swings, the person should always keep their legs and hips flexed. By doing this, it is easier to create the necessary momentum for the motion to occur. This movement should be performed with both feet on the floor, and the weight should be centred over the balls of the feet.
By alternating grip widths between a wide and narrow grip, one side will need to target more than the other. By practicing these variations of the kettlebell swing exercise, one can easily start improving their overall game and feel more confident as well.
What are kettlebell swing good for?
Many people think that kettlebell swings are just some sort of a novelty workout. However, they fail to realize that they provide many benefits beyond merely strengthening the back and improving balance and coordination. When done properly, these lifts can work on almost every major muscle group in the body.
They are very advanced and challenging exercises that can improve nearly any aspect of an athlete’s game. Some people may see these as overkill when talking about such a simple exercise, but they really couldn’t be more wrong. These lifts are genuinely fantastic for improving athletic performance in many ways.
One of the most popular reasons people are including kettlebell swings into their fitness routines is getting into better shape. As you may know, the fat tends to store around the midsection. By increasing your activity level and doing the exercise correctly, you can make significant progress in slimming down.
Many experts agree that it is easier to shed unwanted pounds around the waist and hips than to lose pounds in the torso or shoulders.
For starters, kettlebell swing is excellent for improving power and agility. The stronger you become, the more power you can generate to hit harder-hitting objects in the game. They can also help improve stamina for many athletes.
They can improve your endurance and overall endurance by strengthening your core muscles, which are essential to moving through the full range of motion in any athletic event. This can lead to a significant increase in your overall fitness level, which everyone could use to finish out the game.
Kettlebell swings exercise also allow for a greater amount of functional strength training for the nervous system. You will develop a “pre-workout ritual” that kicks into gear once you start training with kettlebell swings. This process kicks in after you complete one rep and continues until the next one started.
It is this increased functional strength that is so beneficial to athletes of all types of sports. This process leads to a much more efficient athletic training that is far superior than most other training methods out there.
Those are some of the significant reasons why kettlebell swings exercise are so effective for athletes of all sorts. If you haven’t taken the time to learn more about kettlebell swings, I highly recommend that you do so because they are among the best types of exercises you can perform at home with equipment you already have or purchase.
Along with learning about kettlebell swings, you can also find out some of the other benefits of this ancient strength and conditioning device.
Mistakes you should must avoid doing the kettlebell swing
This form of exercise is becoming more popular as of late, and rightfully so. This is because it provides you with low risk, but high impact workout that can improve your conditioning.
It’s also incredibly fun to do, making it very easy to get your gym membership fees back on track. I’m going to show you what mistakes to avoid to maximize your gains and minimize the risk of injury.
The first mistake that I see many people make is overdoing it when it comes to kettlebell exercises. I see people taking up to 8 reps at once, or as many sets as they can handle. Kettlebell swings are single exercises and are meant to be done one at a time. You will be less likely to overdo it if you start slow and then build your reps up from there.
The second mistake is going to be an improper form. A lot of beginner lifters try to swing as hard as they can and go for big swings. You will most likely hurt yourself and never realize it. If you want to get big arm movements and impressive kettlebell swings, you will have to learn proper form. The best way to do it is by watching a video or even better than trying it out for yourself.
The third mistake that I will talk about is that people tend to use a very narrow range of motion when it comes to their kettlebell swing. Your swing should be around 90 degrees and getting something more out of it would be to swing it as far out as you can. This will do nothing but hurt you and give you a bad back.
The key to getting a great swing is getting the most out of your movement, focusing on this area and making it as strong as possible. Remember that your body will do what your body can, so if you can put more strength into a movement, it will be more effective.
The fourth mistake that I will talk about is trying to swing with a low or high torso. First of all, you shouldn’t try and swing with your body weight. You should only use it when you have a good base and good balance.
Try and get into a good rhythm with your swinging motion, where you are swinging only at a single point and then swinging again. The rule here is that you should never swing past where your body is already set to.
The last of the mistakes that I will talk about is using too much weight in your kettlebell swing. You shouldn’t try to swing it with excess weight because it will just be counterproductive. Instead, try and find the best level for you to use your weight.
This is important because you need to get into a good rhythm with your movement, where you are swinging only at that one point and then swinging again. Remember that it is very easy to get into an improper golf swing with kettlebell swings, so you should make sure that you don’t do them when they aren’t the best thing for your game.
Also Read:
Side Crunches: Things You Need To Know To Maximize Your Workout Effectiveness
An Advanced Guide To Lunges: What Happens If You Do Lunges Everyday?
Deadlift Workout: The Ultimate Guide To Deadlifting
Conclusion
As you can see, the benefits of the kettlebell swing are many. If you are looking to get into shape and add some strength to your arms, legs, and core, this workout style might be just what you are looking for.
Even if you are simply looking to add a little strength to your routine or just trying to stay active without adding much weight, you may want to give this swing a chance.
You may even find that it is one of the most interesting exercises that you can try. However, I would encourage you to research the kettlebell swing exercise if you are looking to add more muscle mass to your frame.
If you are looking to lose weight, then the kettlebell swinging is an amazing exercise to incorporate into your routine.
As always, stay safe and check with your physician before beginning any new workout regimen.
This is a great tool to add to your workout arsenal.
Remember to stay curious, ask questions, and have fun.
Keep Reading The Treasure Tales