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Home / Fitness and Health / Primal Swoledier shares 10 kettlebell swing variations

Primal Swoledier shares 10 kettlebell swing variations



Trainer Eric Leija (aka Primal Swoledier) is all about using kettlebells to improve your workout. Leija specializes in creating challenging routines with the versatile fitness tools – along with his Men health Leija, the kettlehell workout program at All Out Studio, recently shared a grueling full-body single kettlebell session.

But kettlebell workouts offer more than just flow. Now Leija is teaching some of his favorite kettlebell swing variations in a helpful YouTube clip.

Before you snap up and swing a bell, the first thing you should know is how to do the basic version of the train. The kettlebell swing is an extremely effective exercise that lets you build size, strength, and explosive power through your back chain. Read this helpful guide to learn the basics.

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Variant 1

: Kettlebell two-handed hike

Instead of doing multiple repetitions of the exercise, put the weight back on the floor and put it back in between exercises. Make sure you don’t round your back when you put the bell down.

Variant 2: Kettlebell Two Hand Swing

This is the standard version of the exercise. Follow the tips in the guide above and you are good to go.

Variant 3: Kettlebell One Hand Swing

Modify your mechanics a bit to use only one arm. Tip: Move your non-working arm in tandem to maintain balance. You may need to drop the weight you use to keep your mechanics up to date – don’t be afraid to go light.

Variant 4: Kettlebell Alternating Swing

Shift your grip at the highest point of your one-armed swing. Again, prioritize your mechanics over weight.

Variant 5: Kettlebell Staggered Stance Swing

Instead of a square stance, place one foot slightly in front of the other. Otherwise, your feet should be just as wide as they would be in the normal one-armed swing and your mechanics should remain constant.

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      Variant 6: Kettlebell Alternating Staggered Stance Swing

      Start with a staggered stance, then move your feet as you switch your working arm with each swing. Think of the movement as follows: swing yourself up, step into the neutral position, let the weight fall back into the hole, and step back into the staggered position.

      Variant 7: Kettlebell Forward Traveling Swing

      Perform a standard swing, then take two small steps forward when the weight peaks. The steps should be short enough that you can maintain proper shape throughout the movement.

      Variant 8: Kettlebell Lateral Traveling Swing

      Perform a standard swing, then take two small steps to the side when the weight peaks. Again, the steps should be short enough so that you can maintain correct shape throughout the movement.

      Variant 9: Kettlebell Chaos Traveling Swing

      Mix your steps here as you swing, move forward, sideways, and diagonally – but never backwards. Keep the steps small to keep your shape solid.

      Variant 10: Kettlebell Chest Loaded Swing

      With this variation, keep it close to your chest – instead of stretching your arms, hold the weight bell against your sternum and focus on the hip thrust of the movement. Exaggerate the compression of the glutes even more than the standard exercise.

      Leija Kettlehell

      Men health

      Get the workouts here

      Do you want more kettlebell workouts from Leija? Check out his Kettlehell program on the Men health All Out Studio streaming platform.

      Men’s health subscription

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