The What the Hell Effect: How the Swing Improves Everything
What Is The Kettlebell Swing?
Kettlebell swings are one of the most popular exercise among fitness enthusiasts. They are also called kettle bell swings or kettlebell snatches. There are many variations of kettlebell swings but they all involve using a barbell (or other weight) with handles attached to it. You then perform a series of full range movements while holding onto the handle.
How Does The Kettlebell Swing Work?
When performing a kettlebell swing, your body will move from side to side, up and down, and back and forth. Your arms will be straight at all times during the movement. When you complete a set of 10 reps, you will feel a stretch in your hamstrings and glutes. These muscles act as stabilizers when lifting weights because they prevent the lower body from falling forward.
Benefits Of Kettlebell Swings
There are several benefits to performing kettlebell swings such as:
Improving flexibility – Many people have tight hamstrings and glutes due to poor posture. Hunching over a desk or hunched over a phone causes these muscles to tighten up. These muscles also shorten when you sit in a car or airplane for extended periods of time. The kettlebell swing stretches these muscles while building strength at the same time. Kettlebell swings help fight against this posture by building muscle and strength in the right places.
Burn more fat – the kettlebell swing is an exercise that burns more calories per minute than most exercises out there. It also improves your endurance while doing other activities such as running or hiking.
Improve your balance and coordination – This exercise improves coordination between your upper-body and lower-body. It also helps improve your core strength so that you can stabilize yourself while doing other physical activities such as running or hiking.
Improve grip strength – Gripping the kettlebell handle requires a strong grip in order to swing it properly. This will lead to stronger hands and forearms that can be beneficial for other sports or activities where grip is needed.
Who Can Perfrom Kettlebell Swings?
While the kettlebell swing is an excellent exercise for almost anyone, there are some people who should not perform this activity due to existing medical conditions. Pregnant women and people with recent hip, knee or back surgery should consult with a physician before starting this exercise. Some other conditions that may prevent you from performing this exercise are:
Poor blood circulation
How To Perform A Kettlebell Swing
The kettlebell swing is an excellent exercise for strengthening and stretching your upper back, hamstrings, glutes and core. It can also benefit your grip strength and calf muscles. Always perform this exercise with caution because it puts a great deal of pressure on your back. If you suffer from a back condition, do not perform this exercise.
Choose an area with soft ground such as turf or a soft mat. This will prevent your kettlebell from digging into the floor if you drop it accidentally. Stand with your feet shoulder-width apart and slightly point your toes out. Hold the kettlebell with both hands between your legs so that the handle sits in the base of your groin area. The top of the kettlebell should be facing forward.
Take a deep breath and tighten your core muscles.
Take a deep breath, lean slightly forward and swing the kettlebell between your legs. Your arms should be straight and the kettlebell should stay between your legs throughout the entire movement. Exhale and use your hips to power the swing. Pull your arms back as you straighten your legs and swing the kettlebell up to chest height. Keep your wrist straight and do not twist or jerk the kettlebell.
Inhale as the kettlebell reaches chest height and pause for a moment before starting the next swing.
Tips & Warnings
Do not twist or jerk the kettlebell at any time. This movement should come from your hips.
Move the kettlebell in a vertical line. Do not swing it out at an angle or above your waist.
Use your core muscles to keep your elbows locked while swinging the kettlebell.
Exhale deeply when you swing the kettlebell up to chest height. Inhale as your lower the kettlebell back between your legs.
Do not drop or throw the kettlebell violently when you are done with this exercise.
Do not perform this exercise if you have any back condition.
While many people will use a kettlebell to perform this exercise, you can also use a dumbbell. Hold the dumbbell between your legs and rest your hands comfortably on the ends of it as you would with the kettlebell.
Sources & references used in this article:
Swinging in America: Love, sex, and marriage in the 21st century by CR Bergstrand, JB Sinski – 2010 – books.google.com
Official blog of the RKC kettlebell swing by B Fredrickson – 2013 – Avery
The use of swing keys by elite tournament professional golfers by M Beecroft, RKC Master, M Bos, A Du Cane, A Gala… – rkcblog.dragondoor.com
The value of everything: Making and taking in the global economy by R Wilkinson, K Pickett – 2020 – Penguin Books
“We won’t go back into the closet now without one hell of a fight”: Effects of the 2016 presidential election on sexual minority women’s and gender minorities’ stigma … by S Jenkins – International Journal of Sports Science & …, 2007 – journals.sagepub.com
Swing along: the musical life of Will Marion Cook by M Mazzucato – 2018 – books.google.com