When looking for the perfect exercise that combines heart pumping cardiovascular benefits along with strengthening the posterior chain, the Kettlebell Swing is the winner!
Below are reasons why is the Kettlebell Swing a great exercise to incorporate into your weekly routine :
1.) According to Dr. Stuart McGil, he found kettlebell swings show a reversed polarity of posterior shear at L4 and L5 when compared to traditional posterior chain exercises. This is important because for those with lower back issues traditional posterior chain exercises such as deadlifts, good mornings, may further inflict the condition, while swings may not. For those looking to strengthen the lower back and unable to use these traditional exercises the swing may be just the thing they’re looking for.
2.)Lower loads are safer to use because of the dynamic nature of the swing. Thus lessening the opportunity to overload or injure the body. A well-performed swing is ballistic in nature. A swing should be punched forward by the hips, not pushed slowly into place. The swing is as ballistic as a standing jump. Due to the demands on the body using lower loads are almost a necessity. The lower back simply can’t be overloaded the way it could be via dead-lifts or power cleans because of the forceful acceleration of the movement.
3.) Teaching you how to breathe when placing demands on the cardiovascular system is a must ! Knowing when to inhale and exhale makes all the difference in how long you can sustain the demands of this exercise. Imagine your spine as a flagpole. On it’s own, with no bracing it just kind of flops around in the breeze. But when you use forceful exhalation you are essentially creating a stiff wall around that flagpole to keep it stiffer. When the brain registers the spine is stable it allows you to create more power. So in theory your abdomen is like the volume control for your strength. The more tension you create there, the stiffer the spine, the more force you can generate. Which is why you need to be consciously working on holding a neutral tight spine and core.
Now lets move into breaking down this move for you to practice !
The Kettlebell Swing:
**Set up with hips back, shoulders down, lats engaged, connected and linked holding onto the bell with two hands
- Think about the swing as a deadlift motion in fast forward.
- Hike the kettlebell up and back, as you would a football.
- Push your hips backward.
- Retract your shoulder blades and maintain that position.
- Keep your shins vertical throughout the movement.
- Drive your hips forward forcefully, making the kettlebell float to shoulder height.
- Form a plank with your body at the top of the swing. This means bracing your abs and creating a straight line from head to heel.
- Repeat.Video Resource: https://youtu.be/zBIWpPfc6NY