Exercise of the day: Kettlebell Swing

The spread use of kettlebells started in 2010 with different exercises. Now almost every personal trainer tries to engage kettlebell in their workouts.

Kettlebell swing is on of the exercises that widely spread in the past couple of years, beacuase of its benefits and challenging movement form.


So, what does kettlebell swing work?

1- The important posterior chain muscles of the body such as the hamstrings, glutes, core and back.
2- All parts of the back from the lower back all the way to traps.
3- The abs and strengthen the core muscles.

Tell you what, do one of the challenges in the end of the post and you tell me what does kettlebell swing work.


How to do kettlebell swings?

1) Start with the kettlebell on the ground in front of you, knees bent, your weight centered towards your heels and your back flat and hike the kettlebell behind you.
2) Drive your hips forward to propel the kettlebell through its arc. Your arms are just hooks and the power comes from the movement of the hips and the muscles of the posterior chain ie, hamstrings, glutes, lower back.                                                                                 

3) Swing the kettlebell to chest height, contract your quads, glutes and your abs by tilting your pelvis up and extending your hips
4) Let the kettlebell free fall back between your legs and through your legs as high as possible bending your knees. Aim for your groin and then get your groin out of the way by taking you hips back.

You should notice that the power comes from your hips, that you are hinging not squating, to complete your hip extension at the top and to feel the movement in your hams and glutes not your quads. If you feel that it works your quads then you are doing it wrong.

Watch this video

What are the other benefits of kettlebell swing?

1- It's a weight exercise that involves fitness in the same time.
2- It's a great conditioning and fat burning exercise.
3- It increases endurance specially for the back muscles which can prevent injuries during performance of traditional weight lifting exercises.

Kettlebell swings workouts and challenges

Tabata Kettlebell swings (that burns hell of calories)
4-minute-tabata of kettlebell swings (20 seconds swings, 10 seconds rest for 4 minutes) with a proper weight and a proper. Count and record your reps.

Time Challenge swings
Do as many reps as possible of kettlebell swings in a certain time (5 minutes). Record your reps and try to beat your record the next time.

For time swings
Do 100 kettlebell swings as fast as possible. Record your time and try to beat it the next time.

Finally, you can engage kettlebell swings in any if your workouts for strength, endurance and fat burning.

Thank you
IR