Avoiding a ‘No Rep’: The Kettlebell Swing
Kettlebell Swings are a great way to improve your strength and flexibility. They are also very easy to learn and do not require any equipment. However, there is one thing that you must keep in mind: they will hurt! If you don’t want to get injured, then it’s better if you avoid them altogether. That’s why I’ve decided to write this post about avoiding a no-rep kettlebell swing (or even worse – a full-body swing).
The first step to avoid a no-rep kettlebell swing is to understand what exactly happens when you perform a no-rep kettlebell swing. A proper kettlebell swing consists of three parts: the start, the follow through and the finish. Let’s take a look at each part separately.
When you begin your kettlebell swing, make sure that you have enough time before reaching maximum tension or failure to complete all reps. You need to rest between sets so that you don’t overdo it.
2) Follow Through
Once the kettlebell is in hand, make sure that you are keeping it tight throughout the whole movement. Make sure that your body doesn’t fall backwards during the follow through phase. Also, try to keep your legs straight throughout the entire motion of the swing. Keep everything tight and controlled!
As for the finish, all you have to do is keep your hand relaxed. Let your arm straighten out naturally without using too much force before letting go of the kettlebell.
If you have just started doing kettlebell swings and are feeling a little pain, then it’s better if you take a break and try again later on. Don’t force yourself in case you are not used to the motion.
In the event that you’ve already been doing kettlebell swings for quite some time and you are still experiencing pain, then you have to check if you are doing everything right. It might be possible that you are doing something wrong such as not keeping your arm straight at the finish position or not following through properly.
Another thing that you should check on is your grip. It’s possible that during the follow through and especially at the finish you are using too much force and this could lead to a very painful experience.
In the event that you have been doing everything right and your form is still hurting you during the swing, then maybe it’s time to try a different grip such as the mixed grip or the if you really want to get extreme, try using two separate kettlebells instead of one.
That’s pretty much it. If you keep these tips in mind then there shouldn’t be any more painful experiences with kettlebell swings. Just make sure that you don’t overdo it and always take rest as needed between sets.
Crossfit Kettlebell Swing
The kettlebell swing is a Crossfit training exercise where the whole body is engaged. It works the legs, butt, and back as well as the arms and core.
The kettlebell swing can be performed with either one or two kettlebells depending on your own preference.
To perform a single-arm kettlebell swing, start by holding a kettlebell with one hand, making sure to grip it between the handle and ball.
Bend your knees slightly and keep your upper body straight without actually tensing your muscles.
Now swing the kettlebell between your legs and thrust your hips forward as you use the momentum to help get the kettlebell up to eye level. As you do this, bend your arm to bring the kettlebell up over your shoulder so that you can slowly lower it back down in front of you and then behind you as if you’re swinging it like a baseball bat.
Make sure that you’re only using the momentum of your lower body and keeping your upper body still. Also, make sure that you’re breathing out as you swing the kettlebell.
After a few practice swings, bring the kettlebell back down in front of you and then thrust your hips forward as you use the momentum to get the kettlebell up to eye level again.
Repeat this process for as many reps as you can, alternating arms when you feel the need to.
This is just one way to perform kettlebell swings. As with any exercise, there are many different variations so make sure to try out different ways and see what works best for you.
Kettlebell Swing Tips
The kettlebell swing is an exercise that will help you to get in the best shape of your life. If you want to get the most out of this exercise and avoid any unnecessary injuries, then it’s important that you use proper form. Here are some tips to help you do just that.
Wear the proper attire. You’re going to get sweaty during this exercise so wearing clothes that will absorb the sweat is best. Also, wear shoes that give your feet support and won’t slip during the swing.
Grip the kettlebell carefully. When you hold the kettlebell, make sure to lead with your pinkie finger and keep your thumb wrapped around the handle as well. This will help you to avoid straining your wrist and causing pain.
If you’re a beginner, start light. You should always start out with lighter kettlebells until you’ve developed the strength to use heavier ones. This will help to avoid straining any muscles and causing an injury.
Watch your posture. Keep your spine straight at all times and make sure that you’re not swinging the kettlebell too high or too low. The motion should be controlled and concentrated within the midsection.
Maintain control of your breathing. As with any exercise, it’s important that you don’t hold your breath. Breathe in through your nose and out through your mouth as you do the exercise.
Perform multiple sets of low repetitions. Most people benefit most from doing fewer sets but with more repetitions. However, it all depends on your fitness level and your personal goals.
Perform the same amount of sets for each arm. You may be used to thinking about your right arm being stronger than your left but when you do the kettlebell swing, you need to make sure that you’re using the same strength for each arm.
Don’t use the kettlebell swing as an excuse to be lazy. Some people think that they can swing the kettlebell but not actually do the exercise or use it to help them in another way. If you’re using proper form and still aren’t losing weight or toning your body, then you may need to work a little harder.
Kettlebells aren’t just for swings. There are many other exercises that involve the kettlebell; however, the swing is by far one of the most popular ones out there. If you want to learn how to do any of the others or even combine them with the swing, just make sure to use proper form and don’t be afraid to take it slowly.
Kettlebells aren’t just for women. Many people believe that kettlebells are only for women but this isn’t true. Men can and should use them as well. It all depends on your fitness goals as to which type you should use. If you’re not sure, then it’s best to start out with a medium-sized one and then work your way up or down from there.
Kettlebells can grind your bones to dust. Kettlebells are great tools to use for exercise but if you use them wrong or don’t maintain them well enough, they can actually grind your bones to dust. Be sure to read the instructions on how to properly use yours and clean it after each use to avoid any damage.
You can’t just swing a kettlebell around. Kettlebells are very hard and if you swing one around without the proper knowledge or skills, you can easily hurt yourself or someone else. Even professional kettlebell swingers invest in special carpets and floors to prevent any damage to their houses.
You’re only limited by your own creativity. Although many people use kettlebells for exercises such as the swing, you can actually use it for many different exercises. You just need to let your creativity flow. The only thing stopping you is your own mind.
So whether you’re a man or a woman and kettlebells are just another tool for you to help you get where you want to be in life or your goal is to become the next great professional kettlebell swing trainer, this guide should have given you everything that you need. Go get ’em!
Be sure to check out the wide range ofwe have available to you today. Maybe one of these will give that little extra motivation you need.
Sources & references used in this article:
- Official blog of the RKC kettlebell swing (M Beecroft, RKC Master, M Bos, A Du Cane, A Gala… – rkcblog.dragondoor.com)
- Kettlebell Lifting (N Yurko – 2019 – repository.ldufk.edu.ua)
- The Russian kettlebell challenge: Xtreme fitness for hard living comrades (P Tsatsouline – 2001 – books.google.com)
- THE ACUTE HORMONAL RESPONSE TO THE KETTLEBELL SWING EXERCISE (JL Vingren – 2013 – Citeseer)
- Kettlebells for sport, strength and fitness (S Shetler – 2009 – books.google.com)
- From Russia with Tough Love: Pavel’s Kettlebell Workout for a Femme Fatale (P Tsatsouline – 2002 – books.google.com)