SWING LOW, SWING HIGH WHEREVER YOU GO!

Added: (Sat Jul 21 2007)

Pressbox (Press Release) - Swing low, swing high wherever you go!

In Russian Kettlebell Training the 2 arm kettlebell swing is the most basic and fundamental kettlebell moves that you will learn.
It is definately a lower body workout.
It brings into action every group of muscles on the back of the body and legs know as the posterior muscles (these are the muscles that you cannot see when walking away from a mirror!)�. If you have enough time on your hands for only one back exercise, The 2 Arm Swing a great way to get prepared for the �more difficult� exercises like the 'snatch'.

The kettlebell swing, comes in many forms..... 2 arm, 1 arm, double kettlebell swings, high swings, low swings, walking swings, side moving swings�yep if you wanna learn how to use a kettlebell you must first learn how to swing!. The swing will teach you everything ketttlebell training is about: power, being explosive, flexible and increasing your fitness. It�s not just a weightlifting tool that helps you get a ripped looking body, but it simply uses a lot of muscles-over 600 of 'em in fact, and make no mistake that it does, it�s that it teaches you to generate power from your core muscles outwards. Instead of learning to lift a weight, you learn how to move and to generate force from your body�s engine: the hips, legs, back and core. Once you have mastered the kettlebell 2 arm swing, not only will you feel strong you will begin to get the feel of more difficult kettlebell lifts, but also your body will adapt and apply these new skills to your chosen sport, martial art or even weight training.

If you want to master the 2 arm swing then it's best to contact an RKC instructor and learn from them as they are the best around. You will need to be patient, have a positive mental attitude, maintain total body tension throughout the exercise, and keep your back flat and sit back through the heels, keep your head up, tighten your bum and core muscles at the bottom, and have a powerful hip snap. Without this the swing will feel awkward and won't feel right.


Powerful Training with the Kettlebell Swing


The kettlebell swing has to be one of the ultimate tools for increasing speed, strength or power.
Use a light kettlebell to begin with and do 5-10 sets of 20-50 reps of kettlebell swings with 1 minute of rest between. Over time reduce the rest and/or increase the weight of the kettlebell. It is imperative that you get your breathing right with each rep at this point. You can use an �anatomical� or �biomechanical� breathing pattern. Generally, anatomical breathing can be used when the weight is light and the duration of the drill is long. Anatomical breathing means you inhale as the chest naturally opens up; in this case as the bell is rising, and exhale as the body closes, or when the bell is coming back down. This breathing pattern means the belly is empty at the bottom and therefore there is less �bracing� of the spine against the forces created by the kettlebell. Given the lighter weights this should be OK.

On the other hand, say you decide to do the Tabata protocol (20 seconds on all out /10 seconds off for 8 rounds) with a 40kg kettlebell. In this situation you might want to use a biomechanical pattern. Now you�re breathing in as the weight comes down so that your core is �braced� at the bottom. Obviously it�s harder to get a good breath as your body is folding over, so this method is more appropriate for intense short duration drills.

As opposed to running or cycling, for example, the kettelbell swings are actually building strength endurance into the critical power generating muscular structures of the body while also taxing the grip and teaching the body to absorb shock from outside forces.


�The kettlebell swing� is the fundamental skill for all kettlebell moves; once you have mastered the swing you can make every other kettlebell move seem easier. The swing combines everything ketttlebell training is about: power, explosiveness, flexibility and lung searing cardio�.


Jamie Lloyd BSc RKC
�Fat Loss Specialist and Kettlebell Coach�
Helping sick and tired people reach their peak
www.russiankettlebellsuk.com