3 Exercises to Build Your Kettlebell Swing

Kettlebell Swing Workout: 3 Exercises to Build Your Kettlebell Swing

3 Exercises To Build Your Kettlebell Swing – Part 1

The first exercise is the most basic one. You have to hold your weight at the top of the movement. It’s very simple but it will build your strength and coordination.

If you are not used to doing this kind of thing, then try it out before proceeding with other exercises.

You can do this exercise while standing or sitting down. Just make sure that you don’t overdo it!

Kettlebell Swing Exercise #1 – Hold Weight at Top of Movement

Exercise Description: This is the easiest way to start building up your strength and coordination. You just need to hold the weight at the top of the movement. Make sure that you keep your back straight throughout the whole exercise otherwise it won’t work properly.

How to Perform: Stand facing away from a wall. Place your hands on the ground behind you and grab them firmly. Keep your shoulders back and keep your chest high.

Slowly lower yourself until you feel like you can no longer support the weight anymore. Then slowly stand up again. Repeat this exercise several times for better results.

Tips and Advice:

3 Exercises to Build Your Kettlebell Swing - GymFitWorkout

Don’t jerk the weight up and down, or you might throw it off balance and hurt yourself. Instead, move it up and down slowly and steadily.

If you find this exercise too easy, then try doing it while sitting down on the floor. This will make it much harder for you to complete the movement since your legs are supporting less of your body’s weight. Stand up halfway through the set if you want to give your legs a break.

Don’t strain yourself. The purpose of this exercise is to improve your strength and coordination. If you try to rush it all at once, then you are just going to injure yourself.

Kettlebell Swing Workout: 3 Exercises to Build Your Kettlebell Swing

3 Exercises To Build Your Kettlebell Swing – Part 2

The next exercise is going to focus a little more on your legs. It’s a little more complex, but the strength and coordination that you get from this will help you for the next step in kettlebell training.

Kettlebell Swing Exercise #2 – Perform a Clean and Press

Exercise Description: This exercise is very similar to the first one, but it adds in a “clean.” To start off, you are going to go into a squat position and pull the weight up to your chest while wrapping your hands around it. Then, you are going to press it up over your head while squatting.

How to Perform:

Stand facing away from a wall with your feet slightly wider than shoulder width apart. Bend at the knees and sink your hips down until your thighs are nearly parallel to the ground. Reach your hand out with the bell close to your toes and grab onto the handle tightly with an overhand grip.

Sources & references used in this article:

Mechanical demands of kettlebell swing exercise by JP Lake, MA Lauder – The Journal of Strength & Conditioning …, 2012 – cdn.journals.lww.com

Kettlebell swing training improves maximal and explosive strength by JP Lake, MA Lauder – The Journal of Strength & Conditioning …, 2012 – cdn.journals.lww.com

Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads by SM McGill, LW Marshall – The Journal of Strength & …, 2012 – cdn.journals.lww.com

Kettlebell swing targets semitendinosus and supine leg curl targets biceps femoris: an EMG study with rehabilitation implications by MK Zebis, J Skotte, CH Andersen… – British journal of sports …, 2013 – bjsm.bmj.com

The modified kettlebell swing by M Matthews, D Cohen – Strength & Conditioning Journal, 2013 – journals.lww.com

Effects of weightlifting vs. kettlebell training on vertical jump, strength, and body composition by WH Otto III, JW Coburn, LE Brown… – … Journal of Strength & …, 2012 – cdn.journals.lww.com

The acute hormonal response to the kettlebell swing exercise by RG Budnar Jr, AA Duplanty, DW Hill… – … Journal of Strength …, 2014 – cdn.journals.lww.com

Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial by K Jay, D Frisch, K Hansen, MK Zebis… – Scandinavian journal of …, 2011 – JSTOR