5/29/2023 0 Comments Kettlebell sog spress![]() ![]() Not to mention, because it is an explosive, dynamic movement that incorporates the use of momentum, correct mechanics is key to avoiding injury, especially when doing heavy kettlebell swings. ![]() While it is a basic movement in terms of kettlebell training, it does require a thorough understanding of proper form as it is a multi-joint exercise with a movement pattern that takes the kettlebell through a large range of motion. In the simplest explanation possible, the kettlebell swing involves holding onto the kettlebell at the handle and swinging it from between the knees to about head level using either one or two hands. It is a ballistic movement (explosive movement) that targets pretty much the entire posterior chain of the body (as well as other muscles, all of which we will get into). The kettlebell swing is arguably the most important kettlebell exercise there is, which is why you'll find it in many of our workouts, including the best butt lifting exercises. For any other questions about kettlebell workouts contact us by emailing or calling 855-7KETTLE.In this article, we cover what muscles are worked during kettlebell swings, in depth and at each phase of the movement, as well as other benefits of kettlebell swings, how to perform a kettlebell swing correctly, common mistakes, best rep ranges for kettlebell swings, kettlebell swing workouts and more.īefore we jump into what muscles are used during kettlebell swings, let us quickly go over what a kettlebell swing entails, why it is so special, and the difference between the conventional kettlebell swing (aka Russian Kettlebell Swing) and the American Kettlebell Swing. You can also sign up for free weekly kettlebell workouts that are sent directly to your inbox. To learn more about improving kettlebell performance, visit our blog at. We hope that this video can help you improve your kettlebell press form, and you are able to get the most out of your workout. Pull the kettlebell down, maintaining tension in your shoulder (2:49) Press up overhead, with your thumb at a 45 degree angle towards the wall behind you (2:46) Press the arm into the scapular position, with your shoulders pressed down and set (2:36) To optimize your full window of motion, Mike also recommends a vertical press.īegin in the rack with your shoulder down and away and maintain tension in your quads, glutes, and abs (2:28) Although this is the standard position, you also have a range of angles you can place your arm in that isolate different parts of the upper body and allow you to perform more repetitions. In the video, you will note that Mike demonstrates two different pressing angles that he recommends, which allows the kettlebell to remain stable throughout the movement. The benefits of using a kettlebell to perform a press will quickly become clear (if you’ve never used one in your workout before) as you will be forced to use your shoulders and rotator cuff to stabilize and counteract the weight of the bell during the upward and downward motions of the press. It is important to note that unlike doing a dumbbell press or a regular barbell press, the kettlebell’s offset nature will force you to stabilize the equipment and rest the weight against the back of your arm. By utilizing the correct form for your press, you not only work these muscle groups but you also generate a safer movement that reduces the risk of injury. Justin notes that some bodybuilders perform a “half-press,” in which the arm is only half-extended above the head, in an attempt to better isolate certain muscles, but this variation is not necessary and may even be less effective overall. In their training experience, Mike and Justin have seen a number of people fail to maximize the use of their muscles and put themselves at risk by using the incorrect form. ![]() Watch as Kettlebell Kings trainer Mike Salemi and our good friend Justin Andrews from Mind Pump Media break down the essentials for a high-quality kettlebell press. When it comes to proper use of the kettlebell, however, many people struggle to find the right form that allows for maximum strength training and safety. The kettlebell allows for single-arm or dual-arm lifts and is much gentler on the wrists and elbows than standard dumbbells and barbells. Every well-balanced training program should incorporate an overhead press in some manner, and kettlebells are a great piece of equipment to utilize in your workout. The kettlebell press is a popular workout technique used to strengthen and build muscle in your deltoids, upper pectorals, and triceps. The Kettlebell Press The Kettlebell Press ![]()
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