Benefits of Kettlebell Swing Exercise

So what is a kettlebell? The kettlebell or girya is a cast iron weight resembling a cannonball with a handle. The kettlebell is used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.

The term Pood is often used to refer to measurements of weight; it is defined as roughly 16 kilograms (35 lb).

By their nature, kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work.

The movements used in kettlebell exercise can be dangerous to those who have back or shoulder problems, or a weak core and should only be used under the supervision of an Kettlebell expert trainer.

The kettlebell is now used by top sports teams, martial artists, athletes, Hollywood celebrities and everyday trainers throughout the world, due to the outstanding results people are getting.

The foundation kettlebell exercise is the kettlebell swing. The swing is usually performed with two hands for beginners. Advanced practioners will use 1 (the toss) or 2 hands.

The swing begins by hiking the kettlebell between your legs and thrusting it forward using your hips and posterior chain to propel the kettlebell forward and up in a circular swing movement before it drops under control back between your legs.

Below is a list of a few of the many benefits the swing provides to your overall fitness and health.

1). Kettlebells combine fitness and weight training in one workout at the same time. The kettlebell saves you money if you can not afford a gym membership or various other equipment.

2). Posterior chain muscles of the body such as the hamstrings, glutes, core and back are strengthened. This chain is often ignored by specific body part training routines with traditional weight training. The posterior chain is crucial for a number of sports as these muscles create the power base for sprinting, tackling, jumping and power movements.

3). Tabata training benefits from use of a kettlebell swing. Tabata training is ideal for kettlebell swings as this movement gets the heart rate soaring. Tabata training includes periods of 20 seconds exercise with 10seconds of rest.

4). Abs and core muscles are strengthened from the swing. These muscles provide the platform for other muscles to pull from.

5). Lower back all the way to traps are also trained during the swing reducing your risk of lower back injury.

6). High rep swings have been shown to reduce back injuries.

7). Swings build overall conditioning and speed fat loss. Studies show body fat burning occurs when training is performed at higher intensity levels rather than long slow endurance type training.

How to Swing a Kettlebell Correctly!

The kettlebell swing is the foundation movement for a large proportion of kettlebell exercises. To properly execute a swing it is advised to contact a local kettlebell expert in your area for proper instruction. The swing is a difficult movement to learn at first. The benefits though are high and this should be a standard in any type of fitness program you are involved in.

I’ve watched a LOT of YouTube video’s and there are very few guys who know how to do it right! I still struggle with form myself.

If you live in the Edmond or Oklahoma City area I would highly recommend you contact Oklahoma City Personal Trainer Mark Howard, RKC at 405-249-8602.

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