How to do the Kettlebell Swing: techniques and benefits

The Kettlebell Swing is a set of hip movements. This popular fitness exercise is easy to perform in the gym or at home. WODANDGO introduces you to its benefits and the best techniques for practicing this sports workout effectively.

Why kettlebell swing?

Kettlebell Swing has many benefits for general health. It’s also an effective way of building muscle throughout the body and boosting the body’s various systems.

Build muscle with Kettlebell Swing

This exercise involves every muscle in the body. It burns off unhealthy fats and promotes cell multiplication. Each movement works the hamstrings and glutes, as well as the semitendinosus, shoulders, abdominals, hips and erectors of the spine.

Kettlebell Swing relieves lower back pain and works the joints in your feet (ankles and knees) and arms. Kettlebell Swing also improves total body coordination.

Work on your muscular endurance

Kettlebell Swing requires a great deal of physical effort and energy. As you work out, you gain in tone and your body adapts to ensure good oxygenation. As a result, your stamina increases. You can hold a specific posture for several minutes with your muscles contracted without feeling exhausted. You’re less prone to injuries such as cruciate ligament rupture.

You can also improve your cardiovascular health, as this exercise stimulates the system to better irrigate your organs. Your breath will gradually improve, and you’ll be able to better control your weight gain.

Kettlebell Swing is a workout that combines simple movements, although they may seem difficult at first. For this reason, start with light loads and work your way up. Reducing the rest time between exercises helps you gain explosiveness. This can be beneficial if you’re doing other, more demanding exercises.

Discover techniques and tips for successful Kettlebell Swing sessions

To begin practicing the Kettlebell Swing, stand with your feet shoulder-width apart, knees slightly bent and body weight supported by your heels. Tilt your pelvis back with your back straight and your chest clear. Take the weight in your hands and position it at knee level. Keep your arms straight and your shoulders low.

The exercise requires concentration. Lean forward without bending your legs. This movement is performed with hip extension, without altering the initial position of the pelvis. Raise your torso and throw the weight without using your back. The weight should arrive at shoulder height after the throw. The form and momentum of the movement then bring you back to your starting position.

Contract your buttocks and abdominal muscles during the exercise. Keep your back straight to avoid lower-back injury. Keep your torso parallel to the floor as you move forward. Keep your arms straight during the workout.

You’ll also need potholders and protective accessories like knee pads and a weightlifting belt for this exercise to be a success. You’ll find quality equipment at great prices on WODANDGO for Kettlebell Swing.

Combine other exercises with the Kettlebell

With the Kettlebell, you can perform the Goblet squat, an effective exercise for balancing the body. It prepares your tendons and joints for faster movement with heavier loads. It develops leg muscle tone and facilitates progress in other sports such as tennis and basketball.

You can also do Turkish get-ups. These are slow movements that allow you to work on your joints and explosiveness. It also improves mobility and prevents weight gain. However, you need to apply the technique correctly during your workouts if you want the effects to be perceptible on your body. You also need to adopt the right postures to avoid muscular injuries when practicing this sporting activity.

The Dumbbell movementenhances the benefits of the Kettlebell Swing. It’s a variation on the deadlift performed with a barbell or metal frame. It gives you better posture and back alignment. In terms of bodybuilding, this fitness exercise facilitates the development of new fibers.