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How to Make a Kettlebell Swing with the Right Shape to Build Strength



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.

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	<span class= Tony Xie / Men's Health

Swing Cues

Upper Body Tense

Eb says: Her upper body is not the driver the kettlebell swing, but only a lever, but we want it to be a stable lever 19659002] Never round

Eb says: This goes to one tight core back upper back or (worse) through the lower back.You need to maintain the stiffness through your upper body throughout the life of your swing, which means that you keep the abdominal muscles taut and taut.

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	<span class= Tony Xie / Men's Health

Body Follows Bell

Eb says: thinking Do not bend over at the waist to create the swing. Concentrate on the bell urging you to bend your waist. Your arms will rise as the bell explodes forward and up. When it comes back, let the pole pull your biceps to your upper body and then let the bell pull your upper body down. This will help insure a rigid upper body.

Arms like a rope

Eb says: This is a movement of the lower body, and your arms should be nothing more than a lever for the bell. They do not want to get used to the elevator. To avoid this, think of your arms as a rope. Keep her relaxed and completely relaxed. All you will do is translate the momentum you make with your legs and squeeze the buttocks.

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	<span class= Tony Xie / Men's Health

Just Stand Up and Squeeze

Eb says: Kettlebell swing is about aggressiveness explosion and countermovement, but much like a jump, the actual movement that creates the explosive action is much smaller than you might think.You really need to think about two things when you try to explode the bell up: stand up and squeeze your glutes, do not think of it as a swing, if you stand up explosively and powerfully and really exaggerate the buttocks push, your torso naturally pops out and the bell moves forward.

Press The gluteal muscles

Eb says: The critical thing about kettlebell swinging is that your lower back does not drive you but your glutes ulatur you get up. If you have trouble getting this answer, you should actively squeeze your buttock muscles to power the bell. There should be a lot of pressure on the gluteal muscles as if you were performing a hip stroke. Work hard to really feel your glutes.

Breathe!

Eb says: Breathe out vigorously while you drive the kettlebell out of the hole. Remember: this is an explosive movement. Exhaling helps you to channel that power. Brett Williams
Brett Williams, Associate Fitness Editor at Men's Health, is a former professional footballer and tech reporter who splits his training time between strength and conditioning, martial arts and sports. and running. Ebenezer Samuel, CSCS
Ebenzer Samuel, CSCS, is the Fitness Director of Men's Health and Certified Trainer with over 10 years of training experience.


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