4 Keys to Mastering the Kettlebell Swing
More Fitness Articles
Type 1 Diabetes: How Does It Occur?
Glucose plays a very important role in the functioning of the body. It is the most important carbohydrate, a simple monosaccharide, which helps provide energy to the body. It works with insulin to help build glucose transporters to the body's cells. This glucose in the cells produces energy required for the functioning of the body.
Sole Treadmills - Quality, Durability And Great Customer Service
Sole Fitness is one of the leading designers of fitness equipment. Although Sole is a relative newcomer in the industry, it has quickly become a trusted source of quality fitness gear. Sole Treadmills are known for their great ratings from websites such as TreadmillDoctor.com, and are used all over the country in hotel fitness rooms.
High Cholesterol- Does South Beach Diet helps?
Utter 'Cholesterol' and it instantly reminds one of 'Heart Attacks'. The two are inseparable combination as far as the common man is concerned. But not many are aware, that the body inherently contains cholesterol and it performs important functions like production of hormones, Vitamin D etc. There are two kinds of cholesterol - the good and the bad.
Body Building Equipment: What To Buy And When To Use It
The type of body building equipment you decide to buy, or use at the gym, will depend on what your body building goals are. If your main focus is on building muscle mass, you will need a set of free weights, or a gym that offers them. For muscle creation, free weights are both the least expensive, and most effective, body building equipment.
How to Apply Makeup - Some Tips
The general rule is to use one color during the day for a professional look and 2 or three colors during the evening to acquire that party look. Always start from the inner side while applying eye shadow and gradually move towards the outer end taking care to see that the movement is more or less in a straight direction.
Anti Aging Natural Skin Care Supplements: Fight The Skin Problem With In
Growing and dying cell is natural phenomenon. Aging takes places with the development of tissues and other elements inside the body. The civilized people have developed the ways to slow down aging problem. Anti aging and skin care products are the miracle to serve the aging problem better. It is very hard to get the perfect anti aging supplements to conceal the signs of aging.
Kundalini Yoga: The Be All And End All Of All Yoga Forms
If you have life energy within, then it is possible for you to get maximum benefit and well as meditation. It is the power of the Divine as embodied in the Mother. Kundalini yoga is a form of yoga that requires a lot of care and you should ensure that you practice it under the tutelage of a teacher; otherwise it could be problematic.
The Kettlebell swing is the foundation exercise that all kettlebell training. In this article I will cover the four keys to mastery of this most fundamental of exercises, squat form, back straight, muscle co-ordination and correct momentum. Focus on these and you should see rapid progress in your swing form.
1. Squat Form
First, go back to the first chapter of Russian Kettlebell Challenge and review the basic squat exercises. They are squatting to a chair and return, squatting against a wall, and the squat deadlift (with the heavier bell). Practice these exercises at the beginning of each training session until you have mastered the squat technique. If you don't master the squat, you will injure your back and you will never master the swing.
2. Back Straight
Ideally the back should be straight during the swing, but under no circumstance should the back 'curl' upward (as it does when you bend over to touch your toes). The easiest way to prevent the back from curling upwards is to keep your head up. Raise your chin such that you are always looking in front of you throughout the swing. At no time should you be looking at the ground in front or below you. Try to find something on the horizon that you can focus your attention on throughout the swing.
3. Muscle Co-Ordination
A common beginner mistake on the swing is to pull the kettlebell with the arms. While some pull from the arms is unavoidable, the majority of the force required to swing the bell comes from the legs, glutes and stomach. Yes, the stomach. These three muscles need to be co-ordinated to fire near simultaneously to generate the force needed to swing the bell without too much effort on the part of the arms. This is especially true when you move to the heavier kettlebells. The key to this co-ordination is to use the out-breath with the upswing of the bell. See Chapter 2 of Russian Kettlebell Challenge to see Pavel explain in greater detail.
4.Correct Momentum
This ties in with Muscle Co-Ordination above. If you are using your legs, glute and stomach correctly, the bell should not go above shoulder height. If the end swing ends with the kettlebell above your shoulders, then you are using your arms to lift the bell. The force generated from your legs, glutes and stomach should carry the kettlebell to the top of it's arc and no further. Once you get your swing form correct (i.e. using your lower body and not your arms), then if the momentum carries the bell above your shoulders you are ready to move to a heavier weight.
So that's it. Perfect your squat form, keep your back straight, co-ordinate your muscles, and ensure you are generating the majority of force from the lower part of your body. You should now have enough to begin improving your kettlebell swing. You should also review all of the above points with Pavel in Russian Kettlebell Challenge.
Until next time, dosvydanya.
About the Author
Ian Thompson of http://www.Russian-Kettlebells-Guide.com has been training with kettlebells for 6 months and has already felt the benefit in strength and fitness that this unique training equipment provides. For more articles and tips to use in your kettlebell training, go to the Russian Kettlebells Guide website
Source: Fitness Articles on ArticlesTree.com
Recent Fitness Articles
Organic Whey Protein Powder For Better Nutrition
Organic is a huge trend that is sweeping the nation. Why is it now so popular? Organic foods are known to taste better, be healthier to consume, and is safe for the environment. Organic whey protein has the same benefits as regular whey versions of this powder, but it has a few more benefits that others don't have.
The Bodybuilder's Weight Training Guidelines For Rest Between Sets
The amount of time to spend resting between sets has long been debated. Too much rest and you lose blood flow to the area. Too little rest and you risk not having full strength - possibly resulting in injury - when you go for the next set.
Weight Loss - What Works - Women Losing Weight
Weight loss: What works Exercise is a must This is the most important factor in losing weight permanently. For exercise to be effective you need to have your heart rate at an aerobic level for 30-45 minutes a day.
What Is Spongiotic Dermatitis?
Spongiotic dermatitis is commonly known as 'Acute eczema' which is a chronic skin condition that typically affects the skin on and around the abdominal and chest areas. It is also quite common for other areas such as the buttocks to be affected.
Hair - Maintaining your Shade
Once You've Colored Your Hair, you must treat it gently if you want to maintain that gorgeous shade you (or your stylist) worked so hard to create. Fortunately, color care isn't difficult. Preventing color from fading Always be aware of water temperature when you wash color-treated hair.
7 Vital "Must Knows" for the Russian Kettlebell Beginner
Kettlebells are without doubt one of the best and fastest ways to get fit and strong, but they are very different from other types of exercise you may have done before. I personally started with Pavel Tsatsouline's Russian Kettlebell Challenge and a 12 kilogram kettlebell.
4 Keys to Mastering the Kettlebell Swing
The Kettlebell swing is the foundation exercise that all kettlebell training. In this article I will cover the four keys to mastery of this most fundamental of exercises, squat form, back straight, muscle co-ordination and correct momentum.
Female Body Building Videos
With the rising popularity of female body building, videos that showcase the sport are available in many, many places. Sculpting the perfect female body has become an obsession for many women these days.
Female Body Building
While body building has long been considered a man's sport, more and more females are starting to take an interest in their bodies from a muscular standpoint. Female body building is big business these days, one that can help the "fairer sex" healthy and toned like their male counterparts.
Hardcore Body Building
The sport of body building, for many people, can be quite hardcore. By that, we mean it can be intense and all-consuming. But another way to look at hardcore body building is gaining mass and muscle tone in a natural way without the benefit of artificial hormones such as steroids.
Are Weight Loss Drugs the Answer?
As the world's population continues to increase, the problem of obesity also increases; the most worrying aspect is the number of children who are now being diagnosed as obese. Eventually a decision to do something about the excess weight must be made and those that are serious about it will finally realize that you cannot use short term methods.
Training For Your Mind That Will Dramatically Reshape Your Body And Your Mind
Striving to reach your fitness goals? Would you like to know the most valuable tool to get there? Well, I would be telling you the truth, all possible through training. Without sounding like an infomercial for some miracle pill or magic juice, what is this mystery force.
What is Corrective Exercise?
Do you suffer from any kind of back pain, knee, hip, ankle, shoulder or neck pain? Do you suffer from low energy or persistent headaches? Do you want to look, feel and perform better in you life? If you are one of these people, a corrective exercise programme is around the corner waiting to change your life! Corrective exercise is the precise training method that will keep your body in balance by addressing exactly what the body needs.
10 Things You Need to Know About Kettlebells - Part 2
Copyright (c) 2008 Anderson Training Systems This Part 2 of a 2 part article series covering the top 10 reasons kettlebells are relevant fitness tool for almost any fitness program. 6. Athletic Conditioning : a.
Weight Loss: The 3 Steps That You Must Know
It is impossible to go through a single day and not see a weight loss product or diet advertised. Weight loss products are seen on television, in the newspapers and in tons of magazines. The amount of products advertised on the internet must run into the thousands! Weight loss as a category is the third most search topic on the internet (after porn and gambling).