What are the different types of kettlebell swings?
There are many variations of the kettlebell swing, some are, but not limited to:
- single arm swing.
- one kettlebell double arm swing.
- two kettlebells double arm swing.
- suitcase swing.
- swing squat style.
- high swing.
What is the Russian kettlebell swing?
The Russian Kettlebell Swing should start with the kettlebell just below the groin, or high on the triangle created by your groin and both knees. The kettlebell is then swung up to chest level, creating a 90-degree angle to your body. It is a hip hinge movement, with a little flexion at the knee, under 30 degrees.
What do Russian kettlebell swings work?
The Russian swing is a non-impact exercise, so it is excellent for those looking to lose weight without causing stress to their joints. This kettlebell exercise targets the abs, shoulders, pecs, glutes, quads, hips, hamstrings, and lats with a simple motion.
What is the purpose of the kettlebell swing?
Please try again later. This movement is a great precursor to the swing to understand the concept of swinging the bell. This allows you to control the speed without losing control of the kettlebell. It helps you feel the movement throughout glutes, hamstrings, back and core while teaching tension.
What is an alternating swing and how to do it?
The alternating swing is going to require some timing which gets us into one of my favorite benefits of ballistic kettlebell work which is coordination and awareness. While you can simply keep one hand on the bell at all times, to get the best results I employ a catch and release tactic.
How do you use the bell on the downswing?
As the bell approaches the peak of the movement you’ll release the bell, catch it with your other hand and perform the downswing. This variation will feel the most natural to most as it allows for a natural rotation at the bottom of the downswing. Rather than staying rigid you’re going to allow your torso (without spinal flexion) to rotate.
