Not a great quality video at all, but the content is, I explain how to prevent the common backaches from the kettlebell swing, whether using the conventional/Russian or American swing. Prevent Back Pain With the Kettlebell Swing
The following video is a summary of the content from the book Master The Basic Kettlebell Swing which is available for direct download on Cavemantraining or on Amazon in Kindle or paperback format. See a side by side comparison of the hip hinge versus squat swing. A kettlebell squat swing is not bad, it’s only bad if you need to perform a hip hinge and perform a squat, or perform the squat swing incorrectly, otherwise, the squat swing is an excellent exercise. 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. The flexion I refer to is knee flexion and the stabilization I refer to is that of keeping the knee in place above the ankle. These are the muscles responsible for getting the kettlebell overhead with the American kettlebell swing. These are the muscles that create the movement which is the hip and knee extension only when we’re talking about the conventional kettlebell swing. Throughout the swing, your erector spinae 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. Your chest it out, shoulders blades slightly down and pulled together. I’m referring to the top part of your body at the top of the swing where your shoulders are nice and safely pulled down. If your grip has no endurance then you won’t be completing high reps unbroken. In fact, most of your training is only as good as your grip, if you have a weak grip then you won’t be lifting heavy. The muscles used for grip are usually not mentioned or thought off, however, your swing is only as good as your grip. Truth be told, there are plenty more muscles used during the kettlebell swing but I’ve tried to stick to the most common and known ones, I also categorized them a bit differently than normal.
Got questions? Use this post on Facebook or just join the 17,000+ strong group.Īdd to basket Kettlebell Exercise Encyclopedia $39.95ĭownload the free Master Kettlebell Grips to learn a lot more about the 25+ grips you can employ on the kettlebell and most importantly ‘why’! I cover the two-handed swing, the single-handed swing would involve a lot more action around the mid-section. The kettlebell swing is a full-body exercise that uses muscles for grip, posture, stabilization, keeping the spine erect, and the actual movement (prime movers). What Muscles Are Worked With the Kettlebell Swing? I will cover what muscles are used and when during the kettlebell swing, I will provide some information on how to kettlebell swing, how to avoid backaches and injuries with the kettlebell swing, how to warm up for the kettlebell swing, and I will cover a drill I use to teach part of the kettlebell swing. The kettlebell swing can be performed in many ways, but the two most popular variations are the conventional (also known as Russian swing) and the American swing.
The kettlebell swing is primarily used for its cardio effect which is great for weight loss, hence, it’s such a popular kettlebell exercise- but popular does not mean it’s only good for that.