In exercise, kettlebell swing is an effective exercise. Of course, practicing kettlebell swing for a long time is also beneficial. However, kettlebell swing also has some particularities, but many people do not understand what parts of the kettlebell swing are exercised. . So, what muscles does the kettlebell swing exercise? Let’s take a look at what parts to exercise.
What parts does the kettlebell swing exercise?
When you perform the kettlebell swing, your gluteal muscles, hamstrings, quadriceps, The lower back, shoulders, arms and core muscles can be trained efficiently.
How to do the kettlebell swing
1. Stand with your feet open, your back straight, and hold the kettlebell in front of your body with both hands.
2. Inhale, lower the kettlebell to your hips, exhale and use your buttocks to push up the kettlebell.
3. Let the kettlebell swing naturally to your chest and do it again.
The feeling of the kettlebell swing motion
There is a clear sense of force in the buttocks.
Common mistakes in kettlebell swings
Mistake: Use arm strength to lift the kettlebell.
Solution: Relax your arms and don’t hold the kettlebell too tightly, and use your hips to lift the kettlebell.
Precautions for kettlebell swing
1. Keep your back flat, remember not to round your back or hyperextend your spine.
2. Keep your eyes focused on the movement trajectory of the kettlebell
3. Stand on both feet, use your hip joints to exert force, and when you want to swing the kettlebell up, use your gluteal muscles and hamstrings The muscles should be clamped and the abdomen should be tightened. The feeling of exerting force is like pushing forward with force. Through the swing of the body, the kettlebell can be moved upward.