The variety of exercises that you can perform using the kettlebell are almost endless as are the benefits, however if there is one kettlebell exercise in particular to be endorsed must be the Kettlebell Swing.
The exercise can be performed with any kettlebell, the weight should be selected depending on your ability, strength and should the weight in which your body has become accustom to should also be a consideration.
The kettlebell swing is classed as a relatively simple exercise to perform and the benefits of incorporating this exercise into your workouts include burning fat, building strength and building and sculpting muscle.
In addition to this the exercise also improves fitness and can be just as beneficial (if not more beneficial) than the standard cardio workout on equipment such as the treadmill.
To begin the kettlebell exercise you should start with the kettlebell within arm's reach on the floor in front of you.
You should then push out your buttocks and bend your legs whilst ensuring that you are looking forward.
To maintain the correct position it often helps to imagine you are attempting to sit in a chair, this should ensure that instead of reaching forward for the kettlebell and bending your back, that you are moving into position correctly.
Once low enough pick up the kettlebell with both hands.
A common misconception for this exercise is that many who attempt the kettlebell swing think that the kettlebell should first be driven upwards however this is not the case.
With this exercise, momentum is key.
With this in mind the kettlebell should first be swung between the legs thus allowing the momentum to assist when the kettlebell is next swung upwards until your arms become parallel to the floor and the bottom of the kettlebell is facing away from you.
Next the kettlebell should be driven upwards from the hips.
During this part of the exercise it is important that you are not relying on pulling the kettlebell with your arms to get it into the correct position.
In fact the arm and shoulder muscles should barely assist in lifting the weight at this stage.
Once your arms are parallel to the floor you will need to return to the starting point.
You should again allow for momentum to assist with this and the kettlebell should almost fall (in a controlled manner) back to the starting position.
You should continue with the above for as long as you feel fit, controlling your breathing throughout.
It is advisable to inhale during the downward movement and exhale when your arms are at the point at which they are parallel with the floor.
In order to progress with the exercise and continue to see improvements it is important to remember that the body will adjust as a coping mechanism for strain that is being put upon it.
It is therefore important to continue to adapt the exercise by simply adding reps or increasing the weight of your chosen kettlebell.
Another option is to perform the kettlebell with one hand and then swap and repeat with the other.
The exercise can be performed with any kettlebell, the weight should be selected depending on your ability, strength and should the weight in which your body has become accustom to should also be a consideration.
The kettlebell swing is classed as a relatively simple exercise to perform and the benefits of incorporating this exercise into your workouts include burning fat, building strength and building and sculpting muscle.
In addition to this the exercise also improves fitness and can be just as beneficial (if not more beneficial) than the standard cardio workout on equipment such as the treadmill.
To begin the kettlebell exercise you should start with the kettlebell within arm's reach on the floor in front of you.
You should then push out your buttocks and bend your legs whilst ensuring that you are looking forward.
To maintain the correct position it often helps to imagine you are attempting to sit in a chair, this should ensure that instead of reaching forward for the kettlebell and bending your back, that you are moving into position correctly.
Once low enough pick up the kettlebell with both hands.
A common misconception for this exercise is that many who attempt the kettlebell swing think that the kettlebell should first be driven upwards however this is not the case.
With this exercise, momentum is key.
With this in mind the kettlebell should first be swung between the legs thus allowing the momentum to assist when the kettlebell is next swung upwards until your arms become parallel to the floor and the bottom of the kettlebell is facing away from you.
Next the kettlebell should be driven upwards from the hips.
During this part of the exercise it is important that you are not relying on pulling the kettlebell with your arms to get it into the correct position.
In fact the arm and shoulder muscles should barely assist in lifting the weight at this stage.
Once your arms are parallel to the floor you will need to return to the starting point.
You should again allow for momentum to assist with this and the kettlebell should almost fall (in a controlled manner) back to the starting position.
You should continue with the above for as long as you feel fit, controlling your breathing throughout.
It is advisable to inhale during the downward movement and exhale when your arms are at the point at which they are parallel with the floor.
In order to progress with the exercise and continue to see improvements it is important to remember that the body will adjust as a coping mechanism for strain that is being put upon it.
It is therefore important to continue to adapt the exercise by simply adding reps or increasing the weight of your chosen kettlebell.
Another option is to perform the kettlebell with one hand and then swap and repeat with the other.
SHARE
