Kettlebell swing is a ballistic exercise done using a kettlebell. The swing is considered the most powerful kettlebell movement because it represents full body power extreme fat loss and a high level of cardiovascular conditioning.
Difference Between Kettlebell Swing And Pendulum Swing
The kettlebell swing is based on the deadlift movement pattern and hits almost every muscle in the body.
Basic kettlebell swing. Do not let the kettlebell pull the lower back. 6 front rack reverse lunge. 3 kettlebell overhead press.
Its also the foundation of all kettlebell ballistic exercises. Straighten your legs and swing the kettlebell in front so your hands are in line with your shoulders. 5 bent over row.
2 kettlebell goblet squat. Tuck your elbows in so your forearms are vertical. The swing is a simple exercise that is done wrong in so many popular media.
The kettlebell swing is the most important kettlebell exercise of all but also the one that most people struggle to master. Be explosive with the hips not the arms. 10 worst kettlebell swing form mistakes how to fix them proper kettlebell swing form tutorial duration.
It is also a basic movement learned when starting training with kettlebells and is later follower by exercises such as the clean or the snatch. There are key points to remember in the kettlebell swing. The swing is a ballistic movement.
Tuck your elbows in so your forearms are vertical. Hold the kettlebell by its horns and drive your shoulder blades together and downward so your chest is open think proud chest. Bend your knees slightly then hinge forward at the hips to swing the kettlebell between your legs.
Lets go over each exercise in the 20 minute beginner kettlebell workout. Exhale and return to the squatting position allowing the kettlebell to swing back between your legs. Use the momentum from your hips to swing the weight to chest height.
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