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Kettlebell Swing
ZGYM | August 22, 2014
- Keep your feet shoulder width or little bit wider apart.
- Your knees should follow your toes, and not bow in or out.
- Push your hips back, keep your back straight. Being able to hinge in your hips without rounding your back is really important for this exercise and you can practice that by doing a few deadlifts to warm up.
- Grab the kettlebell handle with both hands and your arms should be fully extended.
- Swing the kettlebell behind you in between your legs and then use the power of your hips to swing the kettlebell in front of you to the level of your shoulders. Squeeze your glutes and engage your abs as you swing the kettlebell forward.
- Always keep your feet flat on the ground, neck in neutral position, and shoulders packed (back and down and away from your ears).
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Private Member |
Loving the exercise library…so user friendly!! Would I get the same effect doing this exercise with a dumbell? I just haven’t bought myself & my husband kettle bells yet.
Private Member |
lake tahoe, nv, usa
Hi 🙂 thank you for the feedback. Unfortunately you won’t get the same effect doing the swing with a dumbbell because the center of gravity is in the palm of your hand which means that you’ll be pulling the dumbbell up with your arms rather than swinging. The purpose of the KB swing is to use the power of your hips without using your arms too much. You should be just holding on to the weight and using your hips and core to do the swing. You can get more similar results with dummbell deadlifts but you won’t get the same cardio benefits and you would have to use a really heavy dumbbells to even get close to the results you’d get with 24-26lb KB swing.
Private Member |
italy, italy
bright!
thank u Zuzka!!!! 🙂
Private Member |
manorhamilton, leitrim, irlandia
Hi Zuza but If I use 12kg dumbbel instead KB because I do not have so heavy KB then will be similar effect to the KB swing for example 10kg? Or maybe is better to use exactly 10kg KB than 12 kg dumbbel?
Private Member |
ft. lauderdale, fl, usa
Hi Z, I feel like an instructional video shot from the side would be very beneficial, at least for me. It would be great if you posted one on instagram 🙂
Private Member |
lake tahoe, nv, usa
I have also posted kettlebell swing from the side in a lot of the recent workout breakdowns – Low impact full body sure has a kettlebell swing from different angles.