The Russian Kettlebell Swing: Correcting 5 Common Errors
The Russian Kettlebell Swing: Correcting 5 Common Errors
In the beginning of the 20th century, American fitness enthusiasts began using barbells to build strength and power. In the early days, they used them for throwing around footballs or baseballs. Later on, they started using them for other sports like soccer or rugby. However, it wasn’t until the 1960’s when these bars were modified into kettle bells that their use really took off. Today, there are many different types of kettle bell weights available.
Some have handles while others don’t. You may even see some with bells attached to them!
Kettlebells are great for building muscle mass and endurance but they aren’t exactly designed for explosive movements like the ones performed during a power clean or snatch. When performing these movements, the weight must be held at your chest or lower. If you hold it too high, you risk losing control of the barbell and falling forward onto your face. Holding it too low will cause you to lose balance and fall backward.
So how do we correct these common errors?
We adjust the height at which you hold the kettlebell. The lower you hold the weight, the easier the movement will be but it will also train your muscles to work in a less efficient range of motion. If you want to build strength and power, you’ll need to use weight that is challenging enough that you can’t perform three to five repetitions. Since you’ll be using heavier weights and lifting them for lower repetitions, your technique must be perfect. You shouldn’t sacrifice form for weight and you shouldn’t sacrifice weight for form. You also shouldn’t attempt lifts that are too advanced for your skill or strength level.
Holding the Kettlebell Higher
If you want to perform explosive or dynamic movements with kettlebells, holding the kettlebell higher may be better for you. If you hold it too low, you run the risk of losing control and this can cause the weight to fall out of your hands. If you hold it too high, you’ll lose some of the benefits. For example, the kettlebell snatch involves swinging the weight from between your legs and then up over your head. If the bell is too high, you won’t be able to complete this movement.
When using light to moderate kettlebells, holding the weight too high will not only be more comfortable but it will also allow you to maintain better control of the weight. As long as you aren’t sacrificing form for weight or weight for form, you should be fine. You’ll want to do this as you get stronger and need to use heavier kettlebells.
Whether you want to perform explosive or dynamic movements with your kettlebells or you want to focus on building strength and power; correct position is very important. If you don’t hold the weight in the right place, you won’t get the results that you’re looking for. You also need to make sure that you have mastered the form before increasing the weight.
This is just one reason why the Russian Kettlebell Swing is such a great exercise. It’s easy to learn, it’s fun and it will help you to develop a strong and powerful body. It also works most of the muscles in your body and can help to increase your metabolic rate.
It’s important to make sure that you use good form when doing this exercise. If you don’t, you can seriously injure yourself. You can find a lot of information on proper technique by searching online or reading books or guides that are available on this topic.
If you’re a beginner, you may start with a 12kg (26 lb) kettlebell. This is a good weight for most people and it’s not too heavy that you can’t swing it a few times. As you get stronger and more experienced, you may want to move up to a 16kg (35 lb) kettlebell.
If you’re using a 24kg (52 lb) or a 32kg (70 lb) kettlebell and you feel that you have great form, then this might be good exercise for you. If you’re not quite there yet, keep working on your technique and build up your strength and endurance. You may also need to work on your nutrition.
When using heavier kettlebells, you may be tempted to swing the weight using only your arms. This might work for the short-term but it can really strain your forearms and shoulders if you continue to use this technique. Instead, make sure that you’re using a full-body movement. Bend your knees and push your hips back. Keep your back flat and try to keep the weight close to your body as you swing the weight up.
Kettlebells can be a great addition to your home gym. They’re cheap, fun and highly versatile. They’re also good for building strength, power and endurance which will help you to burn fat and get in better shape.
The kettlebell is one of the oldest forms of exercise dating as far back as the 1700’s. It is believed to have originated in Russia and it was commonly used by the PennsylvaniaMiners in the USA. The weight of the kettlebell varied depending on its purpose. In general, it weighed between 16 and 64 lbs.
With the help of some friends from Russia, I learned how to perform this old-fashioned exercise and I haven’t looked back since. It’s a fantastic way to stay in shape and it is a lot of fun.
Kettlebells have come a long way since the days of the old-fashioned kettlebells. Today you can get them with a vinyl covering which helps to protect the handle of the kettlebell, makes them easier to handle and allows you to get a better grip.
Kettlebells are very versatile and you can perform many different exercises with them.
Over the years, I have tried many different ways of training and I must say that my Russian Kettlebell routines are some of the best that I have ever come across.
They’re very effective but they also have a lot of variety so the routine is never boring.
In addition to developing strength and power, you will also develop flexibility and endurance. For me, that’s a winning combination.
The routines that I have written are very difficult. Don’t be surprised if you can’t complete all the repetitions during your first session. This is common when starting a new exercise program. As your muscles develop and your endurance levels increase, you will be able to perform more repetitions.
Try to rest as much as you need during the session. You want to push yourself hard but you also want to be able to train on a regular basis. Make sure that you are training at least three times per week.
I would like you to pay special attention to warming up before each session and cooling down after each session. A good warm up will help prevent injury and a cool down will help your muscles to recover faster.
These routines are for you to use as a guideline only. You don’t need to do the routines in the order that I have set out for you. Feel free to rearrange the order of the exercises or even substitute other exercises in its place.
I would also like to say that these routines are for those people who have had some previous experience with a kettlebell.
Sources & references used in this article:
- Comparison of two-hand kettlebell exercise and graded treadmill walking: effectiveness as a stimulus for cardiorespiratory fitness (JF Thomas, KL Larson, DB Hollander… – The Journal of …, 2014 – cdn.journals.lww.com)
- CrossFit, Kettlebell Training, Kale Salad and Donuts (B Do You Even Stretch – rkcblog.dragondoor.com)
- Effects of kettlebell mass & swing cadence on heart rate, blood lactate and ratings of perceived exertion during an interval kettlebell swing protocol (C Wesley – 2013 – knowledgecommons.lakeheadu.ca)
- The back squat part 2: Targeted training techniques to correct functional deficits and technical factors that limit performance (AM Kushner, JL Brent, BJ Schoenfeld… – Strength and …, 2015 – ncbi.nlm.nih.gov)
- Kelvin Giles Physical Competency and Athletic Development System (A your own event Eventbrite – irelandstrengthandconditioning …)
- The complete guide to functional training (A Collins – 2012 – books.google.com)
- The structure of speed-strength readiness of the qualified athletes, going in for different kinds of sport (AI Pyanzin – Педагогико-психологические и медико …, 2019 – cyberleninka.ru)