‘Kettlebell swing’, what is it and what are its benefits?

In recent years, the exercise known as kettlebell swing It has become very popular as a complement to the training of professional and amateur athletes. Although it is only one variant of the many that can be performed with the kettlebell (kettlebell), stands out for its interesting benefits.

In particular, and as detailed in an article published in The Journal of Strength and Conditioning Research, is a functional movement that enhances maximum strength, while strengthening different muscle groups. What exactly does it consist of? We will detail it below.

‘Kettlebell swing’ or balance with kettlebells

The kettlebell swing Also known as "kettlebell swing" or "kettlebell swing." It is a functional movement that uses a kettlebell or kettlebell, well known tool within the training of crossfit.

It is shaped like a cannonball, but with a handle. According to a post in BMC Sports Science, Medicine and Rehabilitation, There are from 2 to 92 kilograms. And although there are complete training routines with this tool, specific exercises are often chosen, such as the kettlebell swing.

This movement is considered complete and efficient, since it involves muscles from almost the entire body. In particular, it is ideal for working on core or the middle zone, the legs, the buttocks, the shoulders and, to a lesser extent, the arms. In addition, it increases aerobic and anaerobic capacity, which translates into better sports performance.

Kettlebells have a particular shape and cover a wide range of weights, which are suitable for different exercises.

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How is the exercise done?

  • To start, stand up with your feet slightly beyond shoulder-width apart, facing slightly outward. Locate the kettlebell (kettlebell) on the ground, in the middle of both feet.
  • Then, by hip flexion, lower the trunk to collect the kettlebell off the ground with both hands, holding its handle. The back should be straight at all times, as if you wanted to do a squat, but without bending the knees too much.
  • Once you have the weight with both hands, tighten your abdomen and lift it by stretching your legs, but without bending your back. At this point you should swing the kettlebell back of the body, below the hips and between the legs, and passing it in front of the torso and over the head.
  • Perform the swing with your arms extended, always with the same momentum. If possible, do 10 to 20 repetitions. Once you increase your resistance, you can do up to 3 sets of 50 repetitions.

Benefits of the 'kettlebell swing'

The fame that the kettlebell swing it's not by chance. This movement has shown important benefits when it comes to improving the physical conditioning of athletes and lovers of fitness. Even a wide variety of studies support its effects as a complement to workouts:

  • An investigation disclosed through Journal of Human Kinetics determined that exercises with kettlebell, especially the swing, improve cardiorespiratory fitness and muscle strength. Therefore, it is a good option to increase sports performance and improve training results.
  • The swing kettlebell also increases anaerobic capacity, even better than Tabata training (TAB).
  • Contributes to the strengthening of various muscle groups. Therefore, it is considered a functional movement. Specifically, it strengthens the legs, buttocks, lower back and abdominal area. It also works the shoulders and arms.
  • A study released by Journal of Strength and Conditioning Research states that kettlebell rocking has an excellent hormonal response. So, increases resistance exercise adaptations and is a good tool for athletic development.
  • Data published in Harvard Health suggest that this type of exercise help improve posture and balance. Thus, it is also an adjunct to reduce the risk of ailments, such as those located in the lumbar area.

Possible risks

For most people, the practice of kettlebell swing it is safe and carries more benefits than risks. However, when using it, you have to make some considerations. For example, If there is not enough physical resistance, it is not advisable to lift a kettlebell heavy.

Doing so can lead to muscle strains, rotator cuff tears, and even falls. Therefore, it is essential to start with the lowest weight and increase it gradually, as you gain resistance and strength.

In case of suffering from osteoporosis, osteopenia or joint diseases, It is necessary to consult the doctor before starting your practice. In many cases, the professional suggests choosing other types of exercises, since in such conditions there are risks of injuries or fractures.

The benefits of kettlebells have been proven by science, but you have to take certain precautions in technique to avoid injury.

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Why should you include 'kettlebell swing' in your workouts?

No doubt the kettlebell swing It is a good alternative to complement physical training, especially when the objective is to lose weight, increase muscle mass and have greater physical resistance. It is not difficult to practice and can be done at various levels of intensity.

In any case, it is advisable to consult with a professional trainer so that your practice is correct. Keep in mind that, like other exercises, it can lead to injury from poor execution. The key is to start slowly, with light weight, while improving technique.