Kettlebell Swings

Kettlebells have evolved to become an important mainstream exercise regime and an integral part of gyms and fitness training programs. Kettlebell swings form a very intense workout exercise routine to tone several muscles in the body. Traditional free weights like dumbbells are being replaced by this equipment owing to their versatility.

Kettlebell swings form one of the most important exercises for training the body to endure physical stress that stems from sports like karate and kung fu. These exercises gradually prepare the body for generating power from core body muscles.

The most prominent muscles that get adequate training through these exercises are, hips, thighs, and back muscles. They also enhance the body's abilities to absorb impact and not easily succumb to it. Fat burn, muscle flexibility, increased physical endurance, and lung capacity are some of the other benefits of these swing exercises.

Martial artists and athletes can benefit from kettlebell swing exercises as they develop amazing levels of physical endurance in the body. While working with kettlebells, if you are a beginner, ensure that you choose proper weight.

In case, you feel tired or lose control, then just drop it and ensure you don't get injured. Here are some basic steps while doing kettlebell swings.

• Warm up for some time. Jump at your place for a minute or two, stretch a bit and make yourself ready for the exercise.
• Take a semi-squat position by bending your knees. Ensure to keep the head straight with the eyes pointing in forward direction. The back should be in an arched position with the hips pushed behind.

• Starting on a lighter note is essential to further enhance the speed. Free your arms and start raising the weights with both hands over your head. Exhale at this step. Further swing down the weight between the legs and approaching towards the back. Don't forget to inhale deeply at this step.

• Ensure your thigh, hip and lower back muscles are actively involved in all the 3 steps.
• Generally, nearly 5-10 sets of swings in 15-20 repetitions with a resting period of one or two minutes in between, is recommended.

• With practice, you will be able to raise heavier weights. It's advisable to give your body, some time to get used to this exercise and so practice for a month before you switch over to heavy weights.

• Remember, it's a tiring exercise for legs and in the initial weeks, you may have muscle exhaustion (that is normal) and so you have to push yourself in doing these exercises.

So in essence, one swings the kettlebell between the legs with a tight lower back, bend at the hips and the knees. Keep the grip strong and under control. The focus in this exercise is on pushing the butt back while you are swinging the bell back and in later part, standing straight, tightening the glutes and pushing hips forward to swing the bell up.

Crossfit kettlebell swings are usually a slightly modified form of swings in which, the kettlebells are raised all the way up the head. Kettelbell swings are a great exercise regime that everyone should opt for, who wishes to take his/her daily workout altogether to a new level.

Consult an expert trainer to learn the basics of these exercises effectively.