Happy Friday!
Today, I am going to go over an exercise that I enjoy doing myself. It is called the “kettlebell swing” and I was first introduced to it during during my exercise science class and picked it up fairly quickly (it isn’t a difficult exercise) but form and technique like any other exercise is very important in order to do this exercise correctly. I am going to discuss how to perform this exercise and give you a briefing on what muscles it works on and then I expect all of you to go out and give it a go & let me know in the comments your thoughts on the exercise.
How To Perform The KettleBell Swing:
- Stand with feet shoulder-width apart, knees slightly bent and toes pointed out. Look straight ahead (choose an appropriate size kettlebell) with the kettlebell between your legs using a two-handed, overhand grip.
- Keep the arch in your lower back, bend your hips back until the kettlebell is between/behind your legs. Squeeze your glutes to extend your hips and swing the weight up.
- Allow the weight to swing back between your legs as you bend your hips and slightly bend your knees. Extend the hips and knees to reverse the momentum as you go in for the next rep.
- Repeat for however many repetitions.
Muscles worked:
- Hips
- Glutes
- Hamstrings
- lats
- abs
- shoulders
- grip
- and chest area
You can also use…
- Dumbbells for this exercise
If you are beginner, choose a lighter weight to begin with so that you can work on getting the correct form down then as you become more comfortable you can then give heavier ones a try. If you have had any prior injuries or conditions, please speak with your doctor before attempting this exercise. Please feel free to share, comment, like and follow me for more exercises.
Your Fitness Blogger,
Shay-lon xxoo
Love this exercise but I find I tend to squat too much. Otherwise it almost feels like I’m not working enough.
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Yes, in the beginning I was squatting too much as well, until I was corrected. I figured the point was to squat lower, but I was wrong. It is a good exercise though 😀
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I am NOT a big fan for these because I just overall don’t like them. It doesn’t make me sore and it doesn’t really strengthen me. I don’t know if it is just me.
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Oh you are not a fan of these, really? wow. I love them, have you tried using a heavier weight, I know it always challenges me. I don’t necessarily get sore during them unless I am doing a circuit with it or an AMRAP, then I start to feel it. I feel like these are another of those exercises that seem easy but have a technique involved, I know it was about using your leg strength, so if you are using more arms than legs, that could be why as well.
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Ok
Thx
I’ll try it in my next wod
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Sounds awesome, let me know what ya think if you get the chance 😀
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It definitely helped. Thx. Now I want to do it where as before I was dreading it. Thank you so much.
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Hey! you are welcome! love being of use to others! I think you may end up loving them! hahah
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