Muscles Targeted: The kettlebell swing is one of the most widely used exercises utilized in CrossFit. It’s an excellent movement for individuals entire body while also obtaining a great cardiovascular workout. When performing the kettlebell swing, the big muscles which are engaged range from the hips, hamstrings, quadriceps, latissimus dorsi, gluteus maximus, abdominals and deltoids. Performing this exercise provides a very effective way to acquire a total body workout inside a almost no time.
Kettlebell Swing – Normal Version
Kettlebell Swing – Modified Version
Exercise Instructions: There are multiple ways it's possible to perform this exercise, both of which are very similar with only a minor modification. Start by choosing a kettlebell having a weight that you simply feel at ease using. In the first version of this exercise you need to stand with your legs spread shoulder width apart. Using a two-handed, over hand grip on the kettlebell, hold the weight between your legs. While grasping the load, start to swing the load forward out in front of the body before the kettlebell is above your head, all and keep your arms straight. In this motion, be sure to keep the back flat together with your chest out and shoulders back. From the top position, bring the kettlebell back down between your legs and result in a squat position. This completes one full repetition of the kettlebell swing. Make sure to keep healthy posture through the entire range of motion. If you are performing multiple repetitions, then bring the kettlebell back until it's slightly behind your legs together with your arms still straightened. At this point you will go to squeeze your glutes in order to extend your hips, just like you are coming up from a squat to face straight up and swing the kettlebell support until it is above your head.
In the 2nd version of this exercise, you will swing the kettlebell up, and instead of going all the way above your face, you will stop once the kettlebell reaches about eye level. You still be performing almost every other motion in the same manner as in the initial version, however in the second form of the kettlebell swing, you will simply keep the range of motion restricted to eye level (versus overhead). Make certain to swing the kettlebell in a smooth and controlled fashion at all times. This will ensure that the muscles are now being worked properly and you do not injure yourself.
Things To Avoid: While performing this exercise you must be sure to select a weight that you are confident with. Focus on your posture continuously throughout the exercise. If you do not have proper form throughout the range of motion, it won't be as effective and you'll even wind up hurting yourself. You should also make sure to have the knees slightly bent together with your body situated in an athletic stance through the exercise. You do not want to possess the knees locked. Do not swing the kettlebell too rapidly either. Set a stable pace and stick to a fluid motion where the kettlebell is totally controlled at all times. Be sure not to enable your hips drop down too far. You’re not conducting a full squat, so don’t go down to parallel (90 degree angle) together with your thighs.
Reps and Sets: Always begin with a very light kettlebell when first starting by helping cover their this exercise. After you have mastered the correct technique, you may boost the weight. If your goal would be to get buff then you will desire to use excess fat and perform a moderate amount of reps in the selection of 8-12 per set. If you would like more of a cardiovascular workout, aim for higher reps in the selection of 20-30 per set. This is often a very intense exercise when you’re doing high repetition training so be sure you maintain strict form through the amount of your workout.
