the kettlebell swing
The Kettlebell Swing
If you’re looking for a great workout for your back, glutes, hamstrings, and the rest of your body then the kettlebell swing is for you. The kettlebell swing can simultaneously torch fat, build strength, and improve cardiovascular fitness in a short amount of time. acac Personal Trainer and Group Exercise Instructor, Teresa Harris, explains the Kettlebell Swing for us…
Muscles engaged during the kettlebell swing:
Source: Google images
If you are not familiar with how to do a kettlebell swing, please get proper instruction from a kettlebell-trained instructor.
Here is a quick overview on how to do a kettlebell swing:
- Stand with feet apart with the kettlebell approximately one-foot length in front of you.
- Hip hinge or “hike stance” (not a squat) to grab the handle of the kettlebell.
- While hands are holding the handle of the kettlebell, engage your lats by pulling them back and down your spine. This will create a flat back.
- Tighten your abs and pull the kettlebell back between your legs and then drive your hips forward explosively, squeezing your glutes at the top of the swing. This motion is a backward and forward motion. The bell will follow to about shoulder height.
- The harder you can contract your muscles (squeeze your glutes, tighten your abs, and engage your lats) in the finish position, the more you can load the backswing, AND the faster you can stand up to get your kettlebell to the finish position, the more explosive you will be and the more calories you’ll burn.