The kettlebell swing is an example of an explosive exercise that targets not only the hamstrings, glutes and quadriceps but the abdominals and back as well.
It is a great example of the use of fast twitch muscle fibers.
As technology has transformed our lives and we have become accustomed to sitting for long stretches of time, this posterior chain exercise, if performed correctly, can counteract the negative side effects of that lifestyle.
Muscles used: hamstrings, glutes, quadriceps, abdominals-(multifidus, transverse abdominus, internal/external obliques), erector spinae, lattisimus dorsi, middle/lower trapezius, rhomboids, deltoids
Position and Movement: Bare Feet (if possible) are shoulder or slightly wider width apart and weight is in the heels. Knees are in line with the toes. Shoulders, hips, and shins are aligned in a straight line, spine is neutral. Abdominals are contracted and scapulae (shoulder blades) are depressed and retracted (pressed down and in).
With kettlebell about one foot in front of toes, reach down to grip bell by hinging at the hip. Slightly bend knees and grab bell with overhand grip. Keep the chest lifted, and neck slightly extended or neutral (eyes look forward).
Inhale as you swing kettlebell between legs. The forearms should touch the inner area of the thighs and kettlebell should be positioned just beyond the buttucks. Arms are straight.
With the force of the hips, explosively swing kettlebell through the thighs and up to chest level. Audibly push breath out as you swing to the top of the movement. Your body should be aligned in a straight line. The glutes and abs are engaged/contracted.
Begin with a light weight to perfect the movement. The number of reps are dependent on your experience, weight used and ability to keep proper form. More is not necessarily better.
– squatting instead of hip hinging
– too much bend in the knees
– rounding the back
– hyperextended neck
– swinging with the arms instead of letting the hips do the work
– incorrect breathing
– lack of focus, there are many components to this exercise and each one must be performed to perfection
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