Today is about the kettlebell swing, the basic exercise of kettlebell training.
The first exercise of the month.
From now on, One Tribe Fitness is looking for an exercise from the repertoire of functional training once a month and describes its advantages and disadvantages.
What is the kettlebell swing?
Among the ballistic kettlebell exercises, the swing is the most basic exercise.
At the same time, the kettlebell swing is a very good alternative to the classic deadlift.
Compared to the deadlift, however, the swing is carried out explosively and with momentum.
Which muscles work during the kettlebell swing?
Overall, the entire body works during exercise.
Still, there is a lot of focus on the back of the body:
Primarily you train your back thigh (M. biceps femoris and M.
semitendinosus) and the gluteal muscles (primarily M. gluteus maximus and secondly M.
gluteus medius and minimus) with the kettlebell swing.
Additionally, the entire back extensors (erector spinae) and the rear shoulder muscles (deltoid pars spinalis) static work (stabilizing).
The training portion of the M. semitendinosus (Hemi-tendon muscle) compared to that of the M.
biceps femoris (hamstrings) is to be regarded as stronger, which is important in the area of rehabilitation sport (e.g. knee problems).
What does the kettlebell swing do?
Good training effect never replaces learning a certain movement pattern!
Several studies show the versatility of the kettlebell swing.
It can be used as an alternative exercise in many areas.
The emphasis here is on “alternative”!
Jumping strength training, for example, remains jumping strength training!
Never see the training effect as a reason to replace training, but to supplement it!
Improvement of endurance performance
Anyone who has started kettlebell swings will immediately notice that the heart rate increases rapidly and breathing becomes faster.
A 2012 study showed that training with kettlebell swings improves endurance performance.
Improvement of the maximum and jumping strength
The swing component also improves your maximum and jumping power.
Here, too, scientists showed in 2012 that the maximum strength and jumping power are increased to a similar extent as by special jumping exercises (e.g. jump squat).
Strengthening the back and hip muscles
Now an advantage that I can more than confirm from my own experience
Some unique load patterns during the kettlebell swing showed shear forces from L4 to L5.
Which, in contrast to the classic deadlift, shows the opposite direction of action.
Also in 2012, the kettlebell swing was examined for various parameters:
muscle activation of the hip and back muscles and strain on the lower back.
The hip muscles (here the buttocks) are loaded up to approx.
80%, the lower back extensor up to approx.
50% of the maximum possible contractility.
In addition, the 4th lumbar vertebra (L4) was found to cause shear forces on L5.
In contrast to the classic deadlift, however, the direction of action of these gravity forces is opposite.
It is precisely this fact that the researchers cite as the reason for the positive effect in strengthening the back muscles and treating back pain
At the beginning of 2014, I had a herniated disc between L4 and L5 (a classic).
The exact cause is not known, but surgery was inevitable.
I started again with kettlebell training relatively late (around September).
But after a very short time
I noticed a strong improvement in terms of resistance to tension and strength of the lower back.
Check out this: The Ultimate Guide to Preventing Sports Injuries
How is the kettlebell swing performed?
Since the kettlebell swing is used as a direct alternative to the deadlift, experience in this exercise is an asset.
If this isn’t there, I’ll start with all of my clients right there: deadlifts.
First controlled and very focused on the technology, then explosive.
As an intermediate step, the basic position is changed slightly (the weight is behind or in front of the body) to bring the swing component into play.
In the end, the swing is learned as such. This is also the hardest part as there are a lot of little things to keep in mind.
The best thing to do is to watch the video about the kettlebell swing by Till Sukopp.
However, a video cannot replace live training.
A trainer with in-depth kettlebell experience can point out mistakes that you would never see yourself.
Learn kettlebell swing.
I follow a very clear line:
no matter how good video explanations may be, they never replace a clear correction by an experienced trainer.
It makes no difference to attend a special kettlebell course or to learn in personal training.
Just because you’ve seen a video doesn’t mean you know how to do it.
The kettlebell beginner courses are a perfect introduction to kettlebell training and kettlebell swing!
Here you will learn to use the most basic techniques correctly in a small group!
