Exercises with Kettlebell | Russian weights

What is Kettlebell Swing and how to do it well:

The potential of Russian weights or kettlebells is very demonstrated. Seen from outside it is a 'canyon ball' to which an handle and little else is added, but hides the virtue of being a tool that allows to work numerous muscle groups at the same time so, correctly used, you will get huge gains of strength and cardiovascular capacity at the same time.

Russian Kettlebell Swing

Russian weights can be used as an accessory for numerous exercises, but kettlebells are a sports discipline itself whose exercises have the swing point, which is that so characteristic pendular movement that is seen in most weights of weights Russians It is precisely that ballistic trajectory that allows you to handle really high weights with kettlebells if we properly take advantage of the inertia they generate. So that it is, we must master the swing that is nothing other than the balance that allows us to raise our Russian weigh from our hip to the height of the shoulders.

American Kettlebell Swing

 If in the exercise explained above we climb the kettlebell until we reach the maximum vertical that would be the so -called ‘American swing’ and gave us a plus in our training since we add work on the shoulders.

As we can see in this video of our coach Aaron Cordero, it is very important that you keep in mind that:

• The movement starts from a hip extension. Femoral gluteus and lumbar are directly involved.
• Your back must be straight, without curving.
• Your forearms must maintain contact with the inner face of the leg until the last moment of hip extension.

The Russian swing, having a lower movement range, allows you to displace quite high loads. As soon as we have that explosive gesture of the hip, we can launch ourselves to the American swing, whose lowest load is compensated with the necessary implication of the shoulders in its final phase of the route, which increases the effort.

Ded time to your swing, it is the basis on which to build the technique that will allow you to execute more advanced kettlebell exercises. Using a few swings as a warm -up for your subsequent training can be a simple way to practice and perfectly perfect its efficiency.

Singular Challenge: How to get 100 Swings in a row

Once you have the controlled movement and you can do about twenty repetitions without much problem, try to try to get one hundred without releasing the kettlebell. Keep in mind that it is not about going fast, but solid and with the greatest possible energy efficiency. Lower a lower weight than you usually handle to do this test for the first time and, as your safety increases, increases the load. In a short time you will be surprised at the weight you are able to move with a swing.