Perform a standard swing, then take two small steps forward as the weight reaches its peak. Your core needs to stay engaged throughout the entire movement. Because it engages so many muscles and is dynamic in nature, you need adequate recovery time to prevent injury, Baston explains. Perform a standard swing, then take two small steps to the side as the weight reaches its peak. Plan to work a variety of kettlebell exercises, not just swings, into your routine up to two or three days per week. and get the most out of this full-body move. Think about the motion like this: swing up, step forward to neutral stance, let the weight fall back in the hole, step back to staggered stance. The glutes and leg muscles generate force while the core musculature, shoulder girdle, and pecs stabilize to control the movement, Baston explains. This power move combines cardio and strength training and really gets your heart pumping. Otherwise, your feet should be just as wide as in the standard single-arm swing, and your mechanics should stay consistent. Try the. "Swings work almost every major muscle in the body," says Jacquelyn Baston, CSCS, owner of Triple Fit in Chicago. Primal Swoledier) is all about utilizing kettlebells to enhance your workouts. When done correctly, you are using your hip complex, glutes, hamstrings, quads, core, and lats, says Lauren Kanski, CPT, NASM-certified personal trainer and WH advisory board member. When the kettlebell hits shoulder height, your knees should be straight and glutes contracted in a full hip extension. Other times you need a fast one. This content is imported from {embed-name}. Instead of a square stance, place one foot slightly in front of the other. The steps should be short enough that you can maintain proper form throughout the movement. Keep it close to the chest with this variationinstead of extending your arms, hold the weight bell-in to your sternum and focus on the hip thrust of the movement. Check out this helpful guide to learn the basics. Lauren Kanski, CPT, is a NASM-certified personal trainer, member of the WH advisory board, and New York City-based coach of Body and Bell. Variation 1: Kettlebell Two Hand Hike Swing. The 15 Best Kettlebells for Your Home Gym, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. That is the foundation, Kanski says. You may be able to find more information about this and similar content at piano.io, These Nike Leggings Are On Sale For 30% Off Today. You want one on the heavier side since you need enough weight for momentum and proper force, adds Baston. Common Kettlebell Swing Form MistakesAnd How To Fix Them. Keep the steps small to keep your form solid. You have entered an incorrect email address! (Naturally she recommends her program, Body and Bell on the Ladder app, as a great place to start for beginners or to level up your kettlebell skills.). Stand with feet slightly wider than shoulder-width apart.

Debating The Kettlebell Swing: The Russian Swing Vs The American Swing. Again, the steps should be short enough that you can maintain proper form throughout the movement. The kettlebell swing is a super-effective exercise that can help you to build size, strength, and hone explosive power through your posterior chain. Kill five birds with one stone? Allow the kettlebell to swing back down through your legs, while hinging at the hips. Kettlebell swings are a serious full-body movement. The emphasis in this move is on a hip hinge, not a squat, so make sure you have that movement pattern down before you pick up a bell, Baston says. Dont be fooled by this seemingly simple fluid motionkettlebell swings (and kettlebell workouts, for that matter) are intense. Kanski recommends going no lighter than 12 kg, or a 25-pound KB, but ideally pick up a 30-35-pound 'bell.

Start at a staggered stance, then shift your feet as you switch your working arm on each swing. This content is imported from YouTube. A Trainer Shared His Top Tip for Bicep Workouts, Noah Schnapp Confirms Will Byers' Sexuality, 34 Gifts Your Groomsmen Will Actually Keep. Time the hinge perfectly: Make sure youre standing tall with a long spine, swinging the 'bell to about nipple height, letting it fall toward your thighs, then bending your hips at the last second to start another swing, Kanski says. You need a heavy load to use your hips for the swing, instead of your upper body, Kanski says. Variation 7: Kettlebell Forward Traveling Swing. Want more kettlebell workouts from Leija? You don't have to choose between the two, though. A few other things to look out for: Dont round your back during the swing down, and dont over-bend your knees. When youre pushing the 'bell out in front of you, your hips are in extension (or contracting), she says, which is why it works your lower body. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Thrust your hips forward, and engage your glutes and core as you stand up straight.

If you can, you gotta go heavier. Exaggerate the squeeze of the glutes even more than the standard exercise here. Rather than cycling through multiple reps of the exercise, you'll return the weight to the ground and reset between each. In addition to following the swing instructions, look out for these common mistakes: The key to understanding proper kettlebell movement is mastering the deadlift before trying to swing. Hold a. Whatever way you choose, you'll get an awesome total-body workoutjust keep swinging. Contact. Variation 6: Kettlebell Alternating Staggered Stance Swing. Try this routine: When you get stronger, you can level up to single arm swings and double kettlebell swings (thats a weight in each hand), Baston says. Variation 5: Kettlebell Staggered Stance Swing. When you master this move, your muscles (and busy schedule) will thank you. Sometimes you need a good workout. Reps/sets for best results: Start with three sets of five reps, giving yourself no more than 20 seconds of rest between each set. However, when the kettlebell is on its way down, put your right foot out and step to the right. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Teaching explosiveness comes from the hips. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. If youre just starting out, choose a kettlebell somewhere in that weight range, and practice the deadlift first. Variation 10: Kettlebell Chest Loaded Swing. Women's Health may earn commission from the links on this page, but we only feature products we believe in. Read on for all the expert tips to get swinging kettlebells like a pro and enjoy all the perks. Variation 9: Kettlebell Chaos Traveling Swing. Continue taking steps to the right as space allows, then change direction and side-step to the left for the same number of repetitions. Save my name, email, and website in this browser for the next time I comment. Click here for instructions on how to enable JavaScript in your browser. There's a lot going on and a lot of muscles working with each swing of the KB. Again, prioritize your mechanics over weight here. Rachael Schultzis a freelance writer with years of experience covering health, nutrition, and physiology. We may earn a commission through links on our site. Eric Leija shares his top 10 kettlebell swing variations. Fitness Deals You Can't Pass Up On Nordstrom RN! With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs. Variation 8: Kettlebell Lateral Traveling Swing. Why Marvel's Karen Gillan Embraces Her Anxiety, Your New Must-Try: Sauted Dandelion Toast, The Only Marathon Training Plan You'll Ever Need, Your June Horoscope: Communication Clarity. Improving muscle imbalances (like shortened hamstrings and. Follow the tips in the above guide and you'll be good to go.

This is the standard version of the exercise. That means at least one day of rest in between picking up a bell again. Kanski also says its helpful to learn from a pro or hire a coach. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Meet the experts: Jacquelyn Baston, CSCS, is a certified strength and conditioning specialist and the owner of Triple Fit in Chicago. Leija specializes in crafting challenging routines using the versatile fitness toolsalong with his Men's Health Kettlehell workout program on All Out Studio, Leija has recently shared a grueling single kettlebell total-body session. Use that momentum to stand and swing the kettlebell out in front of your body, up to shoulder height. If you're new to kettlebell swings, you might think a lighter KB is the way to go. But, the opposite is true. Getting your form just right with a heavy bell can be tricky. You might have to lower the weight you're using to keep your mechanics on pointdon't be afraid to go light. Pro tip: To check if your kettlebell is the right weight, try to do a front raise with your arms. Change your mechanics around a bit to use just one arm. Yes, please. Before you grab a bell and get swinging, you should know how to do the basic version of the move first. Addison Aloian (she/her) is an editorial assistant at Womens Health. This content is imported from {embed-name}. Switch your grip at the high point of your single-arm swing. You may be able to find the same content in another format, or you may be able to find more information, at their web site. The 12 Best Strength Training Books Ever Written, Why We Need To Be Strong (It's More Important Than You Can Imagine), The Ultimate Guide: The Top 21 Kettlebell Exercises, 5 Unique Benefits of The Kettlebell Swing. Notify me of follow-up comments by email. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Enter your email address to subscribe and receive notifications of new posts by email. You Can Save Over $100 On The Apple Watch RN, Amazon Dropped 65% Off Tons Of Fitness Equipment, 18 Sneakers That Are Perfect For Cross-Training, Podiatrists Highly Recommend These Walking Shoes, Our Fave Lululemon Leggings Are Legit 50% Off Now. Why trust us? Check out his Kettlehell program on the Men's Health All Out Studio streaming platform. Women's Health may earn commission from the links on this page, but we only feature products we believe in. But there's more to kettlebell workouts than flows. How To Do Kettlebell Swings Like A Total Badass. Our product picks are editor-tested, expert-approved. Trainer Eric Leija (a.k.a. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Variation 4: Kettlebell Alternating Swing. So, before getting on that swing, make sure you learn the deadlift motion first, hold your core steady, and dont round your back on the swing down. Make sure that you avoid rounding your back when you set the bell down. Use the move's intensity to your advantage by including it in a HIIT workout, ideally paired with pushups, planks, and squats (all bodyweight movements). Kettlebell Workout Program Beginner Level, 42 Minute HIIT Cardio and Kettlebell Workout, 28 Minute Kettlebell Bodyweight Combo Workout. That's one rep. Tip: move your non-working arm in tandem to stay balanced. You may be able to find more information about this and similar content at piano.io, This Simple Drill Builds Forearm Strength, This Outdoor Lunge Series Builds Your Legs, A Physical Therapist's Tips for a Better Deadlift, Trainer Shares How to Deadlift for Hamstring Gains, Apply for Our Strength In Diversity Program Here, Men's Health Knows There Is Strength in Diversity, Marcus Filly Ends Arm Day With This KB Finisher, The EZ Bar Incline Row Lets You Lift Heavy, A Strength Coach Ranked All the Glutes Exercises, 10 Kettlebell Swing Variations to Take Your Workout to the Next Level. When the kettlebell is up, bring your left foot over to meet your right foot, so your feet are together. Now, Leija is teaching some of his favorite kettlebell swing variations in a helpful YouTube clip. If youre short on time, your most efficient bet is to crank out total-body exercises like kettlebell swings. Mix up your steps here as you swing, moving forward, to laterally, and diagonallybut never backwards. Want a complete HIIT workout? You might think swinging kettlebells means more upper body, but the power should instead come from down south.