3 Ways to Use the Kettlebell Swing for Overspeed Eccentric Training
The first way is using the kettlebell swing as a warm up exercise before doing any other exercises. You can do it after your workout or even during it. This method will make sure that you are not too tired when you start working out.
The second way is to use the kettlebell swing as a pre-workout. If you have already done some weight training then you can just add the kettlebell swing into your routine. For example if you want to get fit but don’t have time to go through strength training, then this is a good option for getting fit fast.
The third way is to combine both methods and do them together. This will give you a great workout that will keep your muscles ready for anything.
Kettlebell Swing Benefits:
It helps with recovery time and makes you feel energized. It keeps your body strong and flexible. It strengthens your core, arms, legs, back and abs. You can perform this exercise while running or cycling.
How to Do the Kettlebell Swing?
Hold the kettlebell with both hands in an overhand grip position.
Hinge at the hips and bend your knees slightly.
Push your chest out, pull your shoulders back, and look straight ahead of you.
Start the swing by pushing your hips backward while keeping your arms extended.
Once you feel the momentum, allow your arms to bend a little and pull the kettlebell to your stomach area.
Then allow your arms to straighten completely and thrust your hips forward.
Repeat this movement as fast as you can.
Kettlebell Eccentric Exercise to Build Strength:
Kettlebell eccentric involves lowering a weight under control rather than just letting it drop. This can be an effective way to build strength. If you are training for power sports you may want to focus on building explosive strength. However, if you want to build strength, especially in your core, then you will definitely want to focus on the lowering phase of the exercise.
This emphasis on the lowering phase is referred to as eccentric training and it can help you build strength faster than traditional strength training.
Let’s look at how one of these exercises can be performed using the kettlebell curl. The standard kettlebell curl is performed by curling a kettlebell from a resting position at your side up towards your shoulder. To focus on the lowering phase of the kettlebell curl we will perform what is called a “negative curl.” Start with the kettlebell at your side.
Lower the weight slowly until your arm is fully extended. Then continue lowering the weight slowly until your arm is fully extended on the opposite side. From there, raise the weight back to the starting position. It may take some practice but you can perform this exercise very slowly and really force your arm to work harder than you would with a regular curl. You should perform 3 to 6 negative curls for each arm.
Kettlebell Negative Curl:
Bend your knees slightly and hinge at the hip, keep your back straight.
Grab a kettlebell with one hand and extend your arm down by your side.
Slowly lower the weight until your arm is straight, then extend back to the starting position.
Do this for 3 to 6 reps on each arm.
Kettlebell Snatch Exercise:
If you want to improve your power, then the kettlebell snatch is a great exercise that will allow you to swing a heavier weight and really force your whole body to work in one explosive motion. The kettlebell snatch involves pulling a weight from the floor to overhead in one movement.
Sources & references used in this article:
How to Get the Benefit of Depth Jumps Without Jumping by C Marker – 2012 – strongfirst.com
Official blog of the RKC kettlebell swing by M Beecroft, RKC Master, M Bos, A Du Cane, A Gala… – rkcblog.dragondoor.com
Effects of kettlebell mass & swing cadence on heart rate, blood lactate and ratings of perceived exertion during an interval kettlebell swing protocol by C Wesley – 2013 – knowledgecommons.lakeheadu.ca
How to Smooth Out the Kettlebell Snatch by M Beecroft, RKC Master, M Bos, A Du Cane, A Gala… – rkcblog.dragondoor.com