Kettlebell swings – an exercise to pump three muscle groups at once

Kettlebell swings – an exercise for pumping up three muscle groups at once

Let’s break down why you should definitely use it in your workouts.

Many may have heard of Pavel Tsatsulin, a famous fitness instructor who had a hand in popularizing kettlebell exercises. We will tell you about one of them in this material. Kettlebell swing (swing kettelbell) is a basic multi-joint exercise used in the training process of professional and amateur athletes. Let’s understand its technique and tell you why you should include it in your training process.

leader of the “Street Athletics” sports movement

“Kettlebell swings are a great way to develop and strengthen the gluteal muscles, as well as the muscles of the back, shoulders and legs.”

Benefits of the exercise

Kettlebell swings engage several joints at once: hips, knees, ankles and shoulders. But, of course, muscles are also involved. Among the accent groups are the biceps, buttocks, lumbar muscles of the back, while the abs, forearms, broad muscles and calves are indirectly involved.

In addition to working the main muscle groups, this exercise has many advantages

• Increased endurance. Training with kettlebell swings helps improve cardiovascular endurance, which helps improve overall fitness.
• Fat burning. Intense kettlebell swing exercises help speed up your metabolism and help you expend more calories, which helps you lose excess weight.
• Improved coordination and balance. Kettlebell swings require good coordination and help improve balance.
• Bone Strengthening. Training with kettlebell swings helps strengthen bones and prevent osteoporosis.
• Improved posture. Regular kettlebell swings help to strengthen the muscles of the back and body, which in turn improves posture.

Kontrindikācijas

We have already mentioned the muscle groups and joints that are involved in the exercise, so if you have problems in the pelvic and lumbar area, with the joints of the knees, wrists, wrists, elbows, shoulders, it is better to refrain from the exercise. It is worth consulting a doctor if you have high blood pressure or old injuries and surgeries. In the case of pregnancy, the exercise can not be performed.

How to do kettlebell swings correctly?

Tehnika

• Stand up, spread your legs slightly wider than your shoulders.
• Take your shoulders back a little, bend your legs at the knees, pelvis back, and tilt the body slightly forward.
• Take the weight in both hands and lower it between your legs, placing it behind your thighs.
• Keep your arms straight.
• Then using the strength of your glutes and legs, rise up and push the weight up until your arms are parallel to the floor, straighten up.
• Lower the kettlebell back between your legs, returning to the starting position, bring your pelvis back, tilt your body forward.
• Maintain a slight tension in the gluteal muscles throughout the exercise.
• Repeat, controlling the speed of the kettlebell movement. Do not jerk with your arms, the movement starts with your legs.

How to avoid mistakes in execution?

Key aspects to perform kettlebell swings effectively and safely:

• selecting the appropriate weight of the apparatus;
• maintaining the correct body position;
• observing the technique of the exercise;
• controlling the speed of movement.

We recommend starting with a light weight and concentrating on technique during the first training sessions, only then gradually increasing the weight, taking into account your physical abilities.

Typical mistakes in kettlebell swings

Performing kettlebell swings has its own subtleties. It is important to follow the correct technique to avoid possible injuries. Below we will tell you about a few common mistakes that you should avoid when performing them.

1. Using too much weight. This can lead to loss of control over the movement and increase the risk of injury. It is important to start with moderate weights and gradually increase them based on your physical capabilities.
2. Using your back muscles instead of your glutes. The main focus should be on using your gluteal muscles to move the kettlebell, not on back tilt or lumbar tension. Focus on contracting the glutes and lifting the kettlebell using them.
3. Lack of body control. Let your pelvis and glutes control the movement rather than letting the kettlebell control you. Following proper technique and controlling the movement will allow you to maximize the use of the right muscles and avoid straining your back.
4. Improper stance. It’s important to maintain a proper stance to prevent strain on your lower back. Your body weight should be distributed on the entire foot and your legs should be slightly bent at the knees.
5. Too fast or too slow strokes. The movement should be performed in a smooth and controlled manner, preventing jerks that are too fast or jumpy, which can lead to improper loading and injury.
6. Incomplete range of motion. It is important to have full control over the kettlebell swing by exercising the full amplitude of the movement. Use your gluteal muscles to lift the kettlebell until your body is fully extended.

If you have doubts or problems while performing kettlebell swings, it is recommended to consult a professional fitness instructor who will help you evaluate your technique and correct it if necessary.