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How do I make a Kettlebell Swing Plus? Tips, Variations and Workouts

If you want to learn how to do a kettlebell swing, you should not first copy the people you see in the gym. Why? Because most people can do it badly and hurt themselves. "In every gym I've been to, the technique seems to vary and you see some terrible demonstrations," says Ashton Turner, co-founder of London's Evolve 353 fitness center. "The most common mistake you see is excessive knee flexion and not a hip drive. They also see too much arm participation, so it becomes a frontraise. Ideally, your forearm should stay connected to your body until you move your hips. "

But you are different. You will use our guide to properly use this low weight, as the benefits are Legion.

Benefits of the Kettlebell Swing

Explosive exercise movements like these are ideal if you want to lose fat. The kettlebell swing is one of your best high-intensity sports weapons as a "finisher" at the end of strength training to improve cardiovascular fitness and burning fat. And they are just as good at building strength and strength, according to a Journal of Strength and Conditioning Research .

The subjects were tested on their half squat score and the best vertical Jump, then assigned a workout schedule with twice-weekly 1

2-minute kettlebell swing sessions with 30 seconds of work, 30 seconds rest, or the same amount of squat training that have already been shown to increase performance. After six weeks, the Kettlebell group reported a 9.8% increase in maximum power and a 19.8% improvement in vertical jump height, which was similar to the jump occupant gains.

The kettlebell swing will also encourage you to hold your shoulders in a healthier position instead of slumping forward at a desk. Overall, you get muscle endurance, firm glutes, more flexible hips and, if you work on it, a steel core.

How to Make a Kettlebell Swing

The two-armed swing is the first kettlebell movement that should move you. You will get used to moving the bell and developing the hip force.

Begin with the kettlebell on the ground slightly in front of you and between your feet, which should be shoulder width apart. Bend slightly at the knees, but mainly hang on the hips, grab the kettlebell and pull it back between the legs to create momentum. Pull your hips forward and stretch your back to bring the kettlebell up to shoulder height. Let the bell return between your legs and repeat the movement.

"Do not make the usual mistake of using the upper body too much to get the weight moving," says Kettlebell King Mike Mahler. "This limits what you can increase and how many repetitions you can do, and it is much more likely that you develop back problems. Instead, you want all the strength coming from the back chain, and especially from the thigh muscles and the glutes. Place your entire body in each repetition and hold the bell near your body until the hip drive begins, then use the hip force to swing the bell to shoulder level.

The version described here is often referred to as the Russian kettlebell swing. The American is different in that you let the weight swing over the head, not over the shoulder height. Master the Russian before attempting to cross the Atlantic.

Perfect the Kettlebell Swing

Shoulders: Keep your shoulders loose so you can not shrug and put your ears around your ears.] Glutes: Activate your glutes by putting your hips in take a neutral position (where you stand upright). Try to attach your forearms to your hips until you reach neutrality. Then, squeeze your buttocks muscles so as not to overstretch your lower back.

Head: Your head position should be neutral. The gap between the chin and chest should not change.

Elbow: Use "soft" elbows throughout the swing. Keep your arms relaxed to release the tension of the arm muscles, and instead use the momentum of the kettlebell.

Knee: Your knees should not overly flex during the swing Hip joint movement. This is a back chain movement (the muscles on the back of your body), not a quad exercise.

Kettlebell Swing Variations

Once you've nailed the two-arm swing, start with these variations.

Kettlebell one-hand swing

"Keep your shape similar to the two-hand swing," says Turner. "It's a very similar movement, so focus on your hip drive. It requires more slanting to keep your body from turning. "

Kettlebell Swing Swap

" Switch hands at the highest point of the swing, where the kettlebell is weightless. You can take one hand off the kettlebell before the other hand is on it – but beginners should turn around while they still cling to the kettlebell. "

Kettlebell Swing Spin

" At the top of the swing, let the kettlebell turn back in your direction and catch it up. You might be forgiven for thinking that people just look flashy, but it's a good test for kettlebell coordination, timing, and control.

Kettlebell Swing Workouts

Ten-Minute Fat-Torcher [19659028] Complete as many turns as possible in 60 seconds. Use the form pointers above and note the number of repetitions. Pause for 60 seconds, then run another one-minute turns. Complete a total of five rounds. Try every time you try the challenge to exceed your total score. "I do this as a quick and easy fat burning exercise," says Turner

Swing Ladder

Perform the following steps in sequence without resting:

  1. 10 Double Arm Swings
  2. 10 Left Arm Swings
  3. 10 right arm swing
  4. 10 swing swaps

Then do nine repetitions of the same four moves and continue this pattern until you perform one repetition of each move.

"This is a great test of your grip strength," says Turner. "It's a fast, high-repetition workout with 220 reps in just 15 minutes."

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