The kettlebell momentum is a prerequisite for training that can help build up all of your physical strength and strength. Are you sure you are doing the exercise properly?
With this explosive movement, you should not be satisfied with anything, not the perfect shape – especially because it is such a simple and essential exercise that should serve as a central element of your workout plan. Let Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. and Associate Fitness Editor Brett Williams guides you through the intricacies of exercise, saving you from the bad habits that keep you from achieving your fitness potential.
Before you pick up a weight and roll it around, you should keep in mind that it is extremely important to note the movement here. The way you take your swing position is just as important as the posture. So let's break down everything you need to know.
What is the kettlebell swing?
Eb says: The kettlebell swing is all about the hinges on the hips. What is more, it is a movement that allows us to express explosively what is referred to as "hip extension".
If you've ever jumped or run or just gotten up from a chair, you've done a form of hip extension. If you do these things right (and because we're sitting more and more, we'll do it wrong on occasion), squeeze your buttocks muscles together, and your lower body boosts your ability to stand up. This action is crucial to getting you moving and standing properly, and crucial to improving your sportiness (and your squat and deadlift movements).
What the Kettlebell Swing is NOT
No Squat-to-Front Raise
Eb says: Bodybuilders tend to run kettlebell swings like this because they break the movement back into two bodybuilding movements. Not only is the tip of a kettlebell swing (hip extension) overlooked, but it is also dangerous to your shoulders. In the end, try stopping the swing with your shoulders by placing the tendons of the rotator cuff in a compromised position.
No Romanian Deadlift Swing
Eb says: This is a bodybuilding movement that comes from the tendency not to bend your knees, or at least not bend it enough. The hamstrings work best when you bend your knees and hips. If you turn one off, you can not be explosive, as you should in kettlebell swinging.
No Swinging to a Goal
Eb says: When you start swinging to a destination, try to involve your shoulders, which in turn leads to compromises you can lead. In truth, the height of the kettlebell does not matter. The height of the kettlebell depends critically on how aggressively you stretch your legs and press your buttock muscles.
Not as American as Apple Pie
Eb says: With the American kettlebell momentum you swing to an extremely high goal (overhead) and that's it Problem. Problem two: If your shoulder mobility is not ideal; You compensate for this by arching your lower back. This is a lower back injury that is waiting to be passed.