12/18/2023 0 Comments Kettlebell pull![]() Whether you’re experienced with swings or you’re a complete beginner, review these common problems to make sure you’re not doing them. This movement requires a cocktail of speed, balance, and coordination, so it’s easy to make a mistake. Do not squat down because stress will shift to your shoulders, arms, and quadriceps. The weight should end up near your glutes.įrom this stretched position, you can transition into the next repetition by repeating step three and using the momentum accumulated during the fall of the kettlebell.įorm tip: Be sure to hinge with a neutral spine as the weight returns to the bottom position, as this will properly load the powerful target muscles. Maintain a neutral spine as you hinge forward while the weight is falling. Keep your arms loose and your grip tight. Let gravity do the work and allow the kettlebell to return to its position behind your legs. Step 4 - Allow the Weight to “Fall” Under Control Credit: Jacob Lund / Shutterstock Think of your arms as “ropes” holding the kettlebell - they are mainly used to guide the weight on its path upwards, not to assist the lift. Don’t allow the weight to pull you forward.įorm tip: The weight should be lifted by the driving force of your glutes and hips, not by actively lifting with your arms. Grip the weight hard, brace your core, and flex your quads to maintain balance and control at the top of the movement. In the top position, your body should be straight and tall, with the weight stopping naturally around shoulder-level or slightly below. Maintain straight or slightly bent arms throughout the rep. Simultaneously contract your glutes while extending your hips and knees to drive the weight forward and up. Step 3 - Drive Up Explosively Credit: nelic / Shutterstock Done properly, the exercise recruits your posterior chain (glutes, hamstrings, and lower back) for maximal power. There should be more horizontal movement than vertical. At its farthest position, the weight should be under or past your glutes.įorm tip: The kettlebell swing is a hinge, not a squat. Allow the weight to reach behind your legs. Try to feel tension in your hamstrings and glutes as they stretch in the hinged position. Step 2 - Pull the Weight Behind Your Legs Credit: baranq / Shutterstockįlex your lats (back muscles) and forcefully pull the kettlebell back between your legs in a dynamic fashion while keeping your elbows slightly bent. If it’s too close to your body’s centerline, you won’t be able to get it moving efficiently to begin the first repetition. ![]() Grab the top handle of the kettlebell firmly with both hands in a palms-down grip.įorm tip: When you’re hinging at the hips, the kettlebell should be almost directly beneath your eyes. ![]() There shouldn’t be a lot of bend in your knees. Keep your hips relatively high without dropping into a squatting position. Your back should be flat with your torso almost parallel to the ground. ![]() Hinge at the hips while keeping your knees slightly bent. Place a kettlebell on the ground and stand in front of it with a slightly wider-than-shoulder-width stance. Step 1 - Get Into the Starting Stance Credit: nelic / Shutterstock Because it requires explosive output, you should always pay attention to proper technique to avoid injuries and reap the intended benefits. The kettlebell swing is a dynamic movement that develops lower body power. Watch the video in its entirety before, or after, reading the full article to see the movement put into action and highlight the details of its performance. Here’s how to perform a perfect kettlebell swing and everything you need to know about this exercise.Ĭoach Justin Lind shares an extremely detailed explanation and demonstration of the kettlebell swing. It is an excellent movement to improve power it’s an efficient way to build endurance and burn fat and it’s a great teaching tool to learn the hip hinge pattern (strengthening the glutes, hamstrings, and lower back). The kettlebell swing is likely the most well-known kettlebell exercise - and for a good reason. They’re versatile and can be used to get stronger, put on size, improve athletic performance, and even develop iron-clad conditioning. Kettlebells are a fantastic tool that had a resurgence in the lifting world over the last 20 years, after well over a century of use around the world. ![]()
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