Bulletproof your body with the Kettlebell Swing
I want to share a story on how the kettlebell swings have forever changed my life. When I was 13 years old, in the 8th grade, I remember that collision....
I want to share a story on how the kettlebell swings have forever changed my life. When I was 13 years old, in the 8th grade, I remember that collision....
I want to share a story on how the kettlebell swings have forever changed my life. When I was 13 years old, in the 8th grade, I remember that collision. It was twilight, I was in a football scrimmage, BAM, I collided to block a player, my spine froze up (or at least the muscles around it locked). My neck couldn’t turn, and I was in excruciating pain. Upon further review, I had a hairline fracture in my L4. Luckily I had a great physical therapist that focused on strengthening my core, allowing me to return and compete in sports at a top level from then through college. But, that back pain would linger for years after. It wasn’t until I discovered kettlebells, that the pain would completely subside. Maybe it’s the unbalanced loads that leads to unpredictability, alongside the contractions at the top. I blame this specific move, the Kettlebell swing, for helping me achieve a pain free life, and making me a better overall athlete!
I will introduce 3 different kettlebell swing variations that all have their merit in any strength and conditioning program. With the balanced 2-Hand Swing, to the unbalanced Single Arm Swing, and finishing with the bear Double Kettlebell Swing.
Swing is king! And this move is the foundation to most of the kettlebell ballistics you will do (swing, clean, snatch). The 2-handed swing will increase both your strength (if you are a lifter) and also your endurance (for you marathoners). It is a movement on producing maximal power, and if performed correctly, you will move up in bell sizes rather quickly.
Quick Note for all variations: Knees should never come forward at the top and glutes should be completely contracted (like you’re pinching a penny between your butt cheeks).
The Single Arm Swing can cause serious contraction and large increases in muscle recruitment. This variation is great for reducing asymmetries, and creating strong cross-lateral core work. By swinging the kettlebell on one side, your job is to hold a symmetrical structure while tension is maintained on the unloaded side.
Ready to see how much power you can create? The double kettlebell swing will produce the most amount of power for each swing, as this allows you to move higher volumes. With heavier weight, you will see the most amount of glute contraction, along with a really powerful hip drive.
After improving my swing form, and achieving higher weights in all of these variations listed, I credit this move for getting me completely out of lumbar spine back pain. In fact, every year I’ve been able to improve my lifting numbers, and I truly blame this dynamic movement that is the kettlebell swing. SWING IS KING!
Author:
Alex Karu, SFG 1 & 2, SFB, CPT
The Formula Fitness LLC: https://www.theformulafitness.com/
Dein Warenkorb ist leer
Beginn mit dem EinkaufPay monthly starting from with
Pay monthly starting from false with
Pay monthly starting from €0,00 EUR with
€0,00