Kettlebell swings are great for developing core strength, which helps to stabilise the lower back and pelvis area as well as improve flexibility. Posterior muscles groups like glutes and hamstrings get a great workout from kettlebell swings, quadriceps shoulders and arms also get a powerful blast from KB swings; the muscle fibres from all these muscle groups are stimulated and conditioned when performing KB Swings.
Kettlebell swings functional movement enhances the bodies co-ordination skills and muscle strength, as well as being an excellent fat burning exercise when done for high reps.
I always try to implement Kettlebell swings into my gym or home workouts; it’s a no-nonsense exercise that can be modified, made more difficult. If I ever had to name a list of my top exercises, kettlebell swings would be on there!!
How to perform KB Swings:
Step 2 In a controlled motion soften your knees hinge your hips backwards, keeping your chest up, core engaged and a neutral spine. Allow the KB to drop and float backwards between your thighs, arms should be straight, and feet planted firmly on the floor as you swing KB back.
Step 3 Drive up through your legs and thrust your hips forward whilst swinging the KB in front of your body with straight arms as you return to standing position. Contract your core and squeeze the glutes as you finish the repetition.
Step 4 As the KB starts to descend, allow the weight to do the work as you shift your momentum onto your heels, then perform steps 2 & 3 as move into your next repetition.
Tip: Breathe in when you swing backwards, and breathe out when you swing forwards.
Until next time, stay kind, stay safe
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