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4 Method To Mastering The Kettlebell Swing
First, back to the first chapter of Russian Kettlebell Challenge and review the basic squat exercises. They are squatting in a chair and back, squatting against a wall, and the dead weight squat (with the heaviest bell). Practice these exercises at the beginning of each training session until you have mastered the art of squatting. If you have not mastered the squat, injured his back and never will master the swing. 2. Back straight Ideally, the back should be straight during the swing, but under no circumstances the back "spin" up (as it does when you bend over to touch your toes). The easiest way to prevent the back is bent upward, is to keep your head up. Lift your chin so that you are always looking ahead of you throughout the swing. At no time should be looking at the floor in front or below you. Try to find something on the horizon that you can focus your attention throughout the swing. 3. Muscle coordination A common mistake beginners in the swing is to pull the kettlebell with your arms. While some pull of the arms is inevitable, most of the force necessary to rotate the bell comes from the legs, buttocks and stomach. Yes, the stomach. These three muscles need to be coordinated with fire near the same time to generate the force necessary to rotate the bell without much effort from the arms. This is especially true when you move to the heavier kettlebells. The key to this coordination is the use of exhalation with the recovery of the bell. See Chapter 2 for Russian Kettlebell Challenge Pavel explain in more detail. 4. Correct Momentum This relates to the previous muscle coordination. If you are using the legs, buttocks and stomach properly, the hood should not go above shoulder height. If the money ends up with the kettlebell above your shoulders, then you are using your arms to lift the hood. The force generated in the legs, buttocks and stomach should bring the kettlebell to the top of its arc and no further. Once you get your swing correctly (ie using the lower body and no arms), so if the momentum carries the hood over the shoulders which are ready to move into a heavyweight. So that's it. Improve the way you squat, keeping your back straight, coordinate their muscles, and make sure they are generating most of the strength of your lower body. You should now have enough to start improving your swing kettlebell. Article Directory: http://www.articledashboard.com Kettlebell swing is a fantastic exercise for fitness and conditioning and to develop strength and power in the posterior chain. If you require any further information I suggest you check out this kettlebell website kettlebellswings.org |
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