Even if you do not work much with kettlebells chances are you've either seen someone kettlebell swinging or even tried to move him. It is arguably the most popular exercise performed with the device, and there is a laundry list for that.
The kettlebell vibration acts on the back of the body (referred to as the back chain), especially the gluteal muscles and thigh muscles, making it a particularly large exercise for anyone sitting sitting most of the day . The movement of the swing also strengthens the hip mobility and lumbar stability (back). Doing this exercise properly will strengthen your back safely. There is no bending, bending or twisting required. As an explosive movement, she also trains strength and gives you good cardio training. And finally, it's a great lower body exercise if you have knee pain . Unlike squats and knee bends, where the knees are bent and stretched a lot, the kettlebell swing moves from the hip.
The kettlebell momentum is so clear to learn and integrate into your routine. But to get the benefits, you have to get it right.
"The Kettlebell Swing is an Advance Movement" says Jess Sims Certified Personal Trainer and Peloton Tread Instructor, told SELF. That does not mean you should not try it, but it means that you need to familiarize yourself with the basic moves beforehand. Sims Advice "Make sure you know how to perform a conventional deadlift before you try the swing." With a deadlift, you can control the hip joint slowly and with control [before progressing to] .The swing is ballistic and powerful. " [ instructions for a deadlift can be found here .)
After mastering a deadlift, you can head to the Kettlebell Swing! Just before you start, it's also a good idea to warm your hips. Sims suggests making a good morning. This is the same hip movement as the deadlift, but instead of holding weight, you will put your hands behind your head, with your elbows bent and pointing to one side. Do 10 to 12 repetitions.
Once you're warmed up, you can try the kettlebell swing. This is how it works:
- Start with a light kettlebell so you can perfect the shape (6 to 10 kg).
- To adjust the weight, make a triangle with the kettlebell and your feet, with the feet at the bottom of the triangle and the kettlebell one foot in front of you at the top of the triangle.
- With a soft knee, bend your hips forward, push your butt backwards, and grasp the handles with both hands
- Tilt the bell to one side, the handle toward your body. "This is called a walking position, because similar to football" you "wander the bell through your legs," explains Sims.
- Raise the bell high in the groin ("Your wrists should touch above." To keep a small arch in your inner thigh – if it goes under your knees, the arch is far too big and could cause discomfort in the bottom Sims) and pushes her hips forward aggressively. "What does that mean exactly?" At the top of the swing you should be in a standing plank, looking straight ahead, elbows locked, stuck, quads and Buttocks muscles contracted. "
- As soon as the bell reaches chest height (and not shoulder height), hinges on your hips forward and push your butt back to the back, dropping the bell on your own, leaving your eyes, head, and neck so that you do not strain your neck.
- When you have done all your repetitions, do a backswing: Run the Bell through the legs, instead of pushing the hips forward to bring it to shoulder level, set it back safely and return to the starting position.
Always remember that squeezing the glutes and quads is the key to taking full advantage of kettlebell momentum. "Many people blame kettlebell turns because they're causing them back pain, but that's just because they do not stand up aggressively and squeeze the glutes and quads, which absorbs any lower back impact," says Sims. If you really use your hips and glutes to push forward, you will become stronger with every swing.
Gifs and Images: Photographer: Katie Thompson. Hair Care: Yukiko Tajima. Makeup: Risako Matsushita. Stylists: Rika Watanabe, Tiffany Dodson
Model Caitlyn Seitz is a personal trainer and fitness group trainer in New York City and founding trainer at Brrrn. She is also a singer / songwriter working on her debut album, which will hit the market in 2019, and a burlesque and gogo dancer in New York clubs.
Caitlyn wears a Lululemon sports bra, similar styles at lululemon.com ; No Ka & # 39; oi leggings, similar styles at carbon38.com ; and Reebok Guresu 1.0 shoes, price varies by color and size, amazon.com .