If the lower back immediately aches when swinging, its usually the first signal of poor form, although it could be injury or many other issues. Swinging a heavy object in front of your face requires considerable coordination and concentration. Visit our Kettlebell Training links for progression and other Kettlebell Training exercises. The kettlebell swing will work your glutes and other muscles surrounding the hips as well as keeping them supple. If there is a natural range of motion to any movement we like to complete it. They have gone so far as to call the original Russian Swing a half rep. Keep the motion fluid so you dont stop between reps. In one swift movement, lift the kettlebell as you thrust your hips forward, as your hips reach full extension the kettle bell should swing in line with your shoulders. The abdominal muscles remain engaged throughout this movement to stabilise you, giving them a great workout in a functional way. 
Place the kettlebell about 30 cm in front of you on the ground and stand with a wide stance. This is your one-stop guide to the infamous Russian kettlebell swing. Combining weight training with power training takes your heart rate through the roof and training at this kind of high intensity will have a massive calorie burning effect as well as creating EPOC (excess post exercise oxygen consumption), meaning you continue to burn calories even after the activity has finished. As you allow the bell to swing back down return to your start position before firing up for the next swing. Thrust with the hips, do not arch with your back. Kettlebell swings are initiated with a powerful hip thrust using your glutes and hamstring muscles. Bend at the hips to reach down for the kettlebell with bot hands, keeping your back straight. When the bell is taken abovethe head it becomes an American swing. Dont drag the kettlebell up, it should be the force of your hips causing it to travel, not your arms dragging it upwards. Receive early access, wishlist on discount and more. We dont do half rep pull-ups, we dont do half rep squats, and we dont do half rep push-ups.
Each movement is short and powerful and therefore can increase your overall power in performance; great for triathletes and runners. Feet just outside your shoulders with your knees slightly bent. To do otherwise seems unnatural. - Greg Glassman, founder of CrossFit. As well as burning more calories than fat, the more muscle you have the better chance youhave of having a highmetabolism. The American swing take this one step further, forcing the swing all the way up above your head. When performed correctly, the kettlebell swing helps develop strength in the back whilst carrying a load. Breathe out as you thrust the bell forward. Working on kettlebell swings will work your mind just as much as your body and will help to develop the areas of the brain that communicate between brain and body. Enter the code below at checkout to get 30% off your first order, By subscribing, you acknowledge the terms of our, Sundried Peloton Men's Training Bib Shorts, Sundried Wooden Gymnastic Rings - Gymrings. Crunches are good at strengthening your absin an isolated way, but kettlebell swings can strength the entire core as part of a full body movement. This is a difficult argument to make, as taking the bell over the head can lead to arching the back and has the potential to impinge the shoulder joint as there is the potential for flexion beyond the natural range of movement, at the moment when the bell passes the ears you are at most risk as it would be easy for the bell to continue moving passed the desired angle. Increasing the strength in your lower back can reduce back ache in everyday life as well as improving your posture, especially if you sit at a desk all day. Our hips are fragile, so working on movements which develop hip hinge strength can help to prevent injuries and replacements in later life. The high speed and duration of kettlebell swings elevates your heart rate continuously throughout the exercise like regular cardio, so you can skip the treadmill. Choosing a selection results in a full page refresh. A fantastic exercise to add to any workout routine, we're here with all the info you need on why you should be doing it, how to do it properly, and top tips for maximising results. Your privacy is our policy. The Russian swing uses explosive power hinging at the hips to take the bell to shoulder height before swinging back to the start position. Muscle pulls against the bone which not only builds muscle but also strengthens the bone, thereby increasing your bone density which is important for staying healthy as we age. This one is a big debate in the world of Kettlebell training and there are arguments for why either exercise is better. For the Russian kettlebell swing, we only swing the bell in line with our shoulders; other variations see the kettlebell swing all the way above the head and this is commonly seen in sports such as CrossFit.