Safely Swinging Kettlebells
When working out with swinging kettlebells, you can expect several benefits. They will improve your athleticism, increase bone density, improve your core stability, and develop stronger hamstrings and glutes. But, before you start swinging these weights, you should do some safety checks. Here are some important tips for safe swinging:
Improves athleticism
If you are wondering whether kettlebell swinging can improve your athletic performance, you should know that this method is extremely versatile. This is because kettlebell swinging can be adapted to different types of exercises, such as goat bag swings, banded good mornings, pull-throughs, Romanian deadlifts, hamstring curls, barbell hip thrusts, and nordic curls. You can learn about the techniques from youtube videos.
In addition to improving athletic performance, kettlebell swings can also help you transition from functional strengthening exercises to traditional power lifts. These exercises are very similar to the banded swing and jump stretch band. They help build power and ground reaction force. So, if you’re considering learning how to properly swing kettlebells, you should get started now. The benefits are endless! You’ll be amazed at how fast you can improve your athleticism just by swinging a kettlebell!
In order to properly swing a kettlebell, you’ll need to overcome the inertia of your body. Grab the handle with two hands, position it behind your legs, and then stand up while swinging the KB. Remember to keep your knees slightly bent. Then, engage your core and push your hips backward as you lift the weight. And once you have learned to swing the kettlebell properly, you’ll be able to do this exercise effectively every time.
In addition to improving your athleticism, kettlebell swinging can improve your power. Power is defined as the sum of force times velocity. Increased weight equals greater power. Increasing the weight will make you stronger. It will also improve your posture. Swinging kettlebells will strengthen your hips and improve your core strength. And that’s the real secret behind athleticism! So, if you’re a serious athlete, start swinging kettlebells today.
Increases bone density
One of the most common exercises involving kettlebells is the two-arm swing. To perform this exercise, stand with your feet about hip width apart and a kettlebell hanging between your legs. Then, start by rocking your hips back and forth while using momentum to raise the bell up and down. Swing the kettlebell for one minute, or as many repetitions as you like. Here’s how to perform this exercise correctly.
The aim of the BELL study was to report that training with kettlebells improved BMD in elderly patients with osteoporosis. The study involved 16 weeks of daily, group-based exercise, and two subjects with osteoporosis. The study participants were evaluated using dual-energy X-ray absorptiometry (DXA) at the hip and lumbar spine. The researchers concluded that swinging kettlebells increases bone density by up to 35%.
Kettlebell swings work the entire core and engage the heart, resulting in a complete body workout. High intensity training increases heart rate and creates a massive calorie burn. The extra oxygen used during exercise leads to a state known as EPOC (excess post-exercise oxygen consumption).
These results are encouraging for healthcare providers training older adults one-on-one. However, they are challenging for group-based exercise programs. The rates of increase in bone mass were maintained in the study group, indicating that continued training may have the same effect. Additionally, some participants are still training together 18 months after the trial. If you are an older adult with low bone mass, consider enrolling in a group kettlebell training program.
Research on the effectiveness of kettlebell training for performance is limited. Most studies on the use of kettlebells have been done in Russian. Pavel Tsatsouline has translated and summarized these studies and their findings. Swinging kettlebells increases bone density
Improves core stability
Swinging kettlebells strengthens the core and upper back. Kettlebell swings use an explosive hip thrust to propel the weight upwards. As the weight comes down from the swing, the glutes and upper back muscles stabilize the spine. This exercise strengthens the glutes, hamstrings and core. It is similar to the Romanian deadlift in that it targets core muscles, such as the abdominals and lower back.
To perform this exercise, you should stand with your feet slightly outside hip width and shoulders shoulder-width apart. Your hips should be extended and your shoulders should be relaxed. A common mistake is to perform the swing by using the arms instead of your core. This technique can lead to a sore upper back and neck. Ideally, you should hold the kettlebell close to your groin as you swing it.
Before beginning the kettlebell swing, make sure you have a strong core and proper breathing. You want to keep your knees and abs engaged during the downward phase and your hips and shoulders splayed forward. If you do not maintain this form, you will likely end up straining your lower back and hips, which could lead to injuries. As long as you maintain proper form and do not twist your upper body, this workout can be a great core workout for any fitness level.
Proper form for swinging kettlebells is crucial for safe and effective training. Incorrect form can cause injury or strain to your lower back. Avoid sharp pain in your lower back by replacing it with other exercises like medicine ball slams, combat rope swings, or barbell slams. If you have a history of low back pain, avoid swinging kettlebells in your training program until your lower back has recovered from any shoulder or back pain. Once you feel safe enough to move on, gradually increase the time and repetitions.
Develops stronger hamstrings and glutes
Among the many exercises for developing stronger hamstrings and glutes, the one-leg deadlift with swinging kettlebells is a good choice. You will be using your thighs and glutes to support the weight. You will sit back into the heels and keep your knees slightly bent. Then, lower yourself to the floor while driving through your heels. Once back up, repeat.
The swinging motion is one of the most powerful human movements, generating power and momentum from hip extension. As you can imagine, the more you bend your knee, the less your hamstrings will have to work. The same applies to squats, deadlifts, and more. As you may know, the lower body lifts like deadlifts and squats are all dependent on the strength of your glutes and hamstrings, so developing these muscles is important.
While swinging the kettlebell, you must be aware of possible strains on your lower back. To avoid strains, it is important to keep your back straight. If your shoulders are round, it means you don’t have a strong upper back, which will affect your ability to control the weight. Slumping forward will place more strain on your low back and reduce the amount of power you receive from your glutes and hamstrings.
As you lift the kettlebell, remember to lock your shoulders. A tired shoulder means you’re using your arms too much and losing the benefits of your lower back and glutes. Keep in mind that a tight upper back and neck are the signs of an over-use of your shoulders. Instead, try extending your hips and resetting your muscles instead. If this method doesn’t work, you’re using your arms incorrectly.
Improves balance
Swinging kettlebells strengthen the core and back, improving balance and posture. As you improve your core strength, you will experience a higher float and better posture. In addition to improving balance, kettlebell swings also help to develop core strength. Kettlebells can be purchased at any fitness store for less than $20. To get started, stand with your feet shoulder-width apart. Bend your knees and shoot your hips back. Afterwards, bend your back and bend forward.
In addition, proper kettlebell swings engage your entire posterior chain, decompress your lungs, and activate your glutes. During proper swings, your body must be supported by your hips and legs. While the kettlebell is raised, your hands should be at shoulder-level, and your upper back and neck should remain relaxed. To return to neutral position, bring your arms back down. Your head and neck should be relaxed, while your glutes should be squeezed.
As the kettlebell swings, your core muscles must contract to create the momentum to bring it up. This is similar to the action of a squat, which involves shooting back and hinged hips. As you continue to swing the kettlebell, your abdominal muscles and lower back should stay in tension. The pendulum motion of the kettlebell swing exercise will continue for several repetitions. Your posture is key, so keep your chest and shoulders back and feet planted firmly on the floor.
Swinging kettlebells also help build strong hips. You can perform both American and Russian swings. Whichever you choose, you’ll feel the benefits. Swinging kettlebells is a powerful, yet easy way to build a strong hip and back. So, if you’ve ever wondered if it’s right for you, swinging kettlebells is the way to go.