Benefits of the kettlebell swing exercise – BOA FORM

Looking at other people at the gym, the kettlebell swing exercise might seem easy. But the truth is that it hits different regions of the body, and it can be pretty intense for that!

“The swing is the foundation movement for all kettlebell exercises. It consists of a flexion followed by a quick and strong hip extension. This hip extension is essential for strengthening the most fragile region of the body: the spine”, explains the personal trainer Waldyr Macieltechnical manager of Les Cinq Gym.

– (Mariana Cagnin/)

But of course the advantages do not stop there. The glutes, hamstrings and especially the core are required during the movement to stabilize the shoulders. Plus, you work on hip power and learn to generate power quickly.

And the good news is that as long as the doctor releases it, there are no major contraindications to performing the exercise. “Everyone can practice. The kettlebell is currently the most adjustable tool, that is, it can adapt to people’s physical limitations”, adds Waldyr Maciel. Check out more benefits, according to the expert:

1

CORE STRENGTHENING

“If performed correctly, the kettlebell swing will strengthen your core. Firstly, because the hip extension, which is the basis of the movement, will strengthen all the muscles in the lower back, as well as the glutes.

In addition, the entire abdomen needs to be activated so that we have a more adequate movement. That is, this is a smart way to strengthen the core, since it is functional and will result in more efficiency in terms of stabilization and movements.”

two

INCREASE IN GENERAL RESISTANCE

“Depending on how you use the kettlebell swing (weight, rep amount or time, pace, etc.), it is a fantastic exercise for improving overall endurance.”

3

MORE JOINT MOBILITY

“In addition to improving strength, if done correctly, the exercise will still bring a considerable improvement in joint mobility, especially the hip. The movement itself is quite broad and requires increased mobility in the region.”

4

IMPROVEMENT OF MOTOR COORDINATION

“As the Kettlebell Swing uses several joints and muscle groups during its execution, it is an excellent exercise for improving all motor coordination.”

5

CONTRIBUTES TO WEIGHT LOSS

For those looking for a workout with high caloric expenditure, it is worth adding movement to the session. “It works big muscles, lots of joints, and significantly raises energy expenditure and heart rate.”

HOW TO MAKE THE KETTLEBELL SWING

1

INITIAL SETUP

Start by placing the accessory close to the body. Then spread your legs shoulder-width apart. Finally, squat down and pick up the weight with your hands facing your body.

two

WITH AN EYE ON THE COLUMN

The column must be erect, at an angle of 180° with respect to the ground. Remember to lower your shoulder blades and contract your abdomen.

3

ELEVATION

Lift the equipment until it is between the legs. At this point, you can bend your knees slightly — but your posture should remain upright.

4

EXECUTION

Now, the personal says it’s time to “push” the thighs back (as you do in the stiff), driving the hips back. “After that, raise the kettlebell towards your shoulders, and at that exact moment, use your legs as a forward push.”