One- and Two-Handed Kettlebell Swings Technique, Error Analysis

What muscles work when swinging a kettlebell?

Swinging or swinging with kettlebells is a multifunctional exercise that engages a large number of muscles and joints, develops endurance and strength. Thus, kettlebell swings will help you burn fat, while doing many repetitions and at maximum speed, that is, for a while.

In the first half of the range of motion, they work the quadriceps of the thigh and buttocks, helping to push the kettlebell outward during the swing. In static, that is, in constant tension, are the muscles of the abdomen and lower back, which perform the function of protecting the spine from injury, and also help to push the weights out. In the lowest position of the movement, the weight is raised by inertia, thanks to the rocking of the body and the expulsion by the pelvis. In the middle of the range, the deltoid muscles are connected, to a greater extent, to the anterior bundles.

You can find two ways to do the exercise:

  1. Lifting a kettlebell to a line parallel with the floor, such kettlebell swings are called Russian.
  2. Overhead kettlebell swings are used in CrossFit, a technique that hails from the West.

This last option, from a technological point of view, is considered unjustified, since the deltas no longer intervene when moving above the parallel of the floor. However, this is precisely the technique that is correct when it comes to meeting the CrossFit guidelines.

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Swings: the first exercise with a
kettlebell 2014-10-16 13:26 Mary

If you suddenly had to choose just one exercise from the kettlebell arsenal, then it would undoubtedly be kettlebell swings. Fast and dynamic, they do not leave anyone indifferent. For many people, they become “love at first sight.” And indeed, there are reasons for this. Those who are losing weight: high energy consumption, comparable to running. For those seeking athletic performance and functionality, swings enhance vertical jump performance and develop the “back chain” of muscles responsible for powerful athletic movement. For those who want to shape a figure, the muscles of the legs, glutes and the press are actively working on swing. Regardless of your goals, kettlebell swings are sure to help you get there. You must start training with the basic option: with two-handed swings…. If you understand them well, all subsequent movements, such as one-handed swings, lifts, high pools, and outbursts, will be easy to master. After all, they have the same basis: two-handed swings. With the help of the arrows drawn in the photo of my model from the book «Kettlebells. New Fitness ”, fitness enthusiast Natasha, it will be easier to understand the key points of exercise technique. Let’s start with how to get moving properly. Place a kettlebell between your legs or slightly in front of you. The legs are slightly wider than the shoulders. Pull your pelvis back, keeping your spine in a neutral position, and grasp the bow with your hands. At the same time,

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Swing between your legs, keeping your back in a neutral position. On the swing, the forearms touch the inner thighs. Pay attention to the height of the “step” of the weight. Its trajectory is near the knees or higher; I drew a parallel yellow line to emphasize this. If the weight drops below, then this is just an extra waste of energy. In general, the movement of the kettlebell in swing is more forward and backward than up and down.

Also, as you exhale, straighten up, pushing the kettlebell to chest level with a powerful effort from your hips. This height is sufficient, it is not necessary to go up to the level of the head. The hands at this time are quite relaxed, they hold the kettlebell, but at the same time they do not grip it with a “death grip.” At the end of the swing, fully straighten your glutes and abs. Pay attention to the position of the shoulders. They are lowered, they do not move up or forward.

In conclusion, I want to urge everyone to follow the recommendations to the letter and preferably with a video self-assessment. As is often the case, the brain picks up the big picture: “weight here, weight here, everything seems to be clear.” And the important details that are critical to the safety and effectiveness of exercise are left behind the scenes. Check each phrase in the description: “how the hips move,” “where did I inhale and exhale,” “relaxed my hands,” “where was the trajectory of the kettlebell,” etc. It will help you become a true kettlebell swing pro!
Interval cardio. To be or not to be
2014-10-17 13:37 Vlad

In the next issue of a respected American journal BB, I read about the results of another study by respected American scientists on the benefits of interval cardio. And once again I am having fun in the hope that this time it will finally be verified what the advantage of this “interval” is. NOT! Again, just the bare data that two groups were studied three times a week. One did classic cardio for 30 minutes a day, and the second group did interval cardio for 4-6 30-second sprints with 4 minutes of rest between sprints. As a result, the second group lost 2 times more fat. I have a strong desire to “see” the biochemistry in this comparison, so I take my liberty and lay out my logic for the benefits of interval cardio below. And the second point, In conclusion, how suitable is this for construction? I’ll start with the physiology of fat burning. Our body’s fat stores are many fat cells called adipocytes, in which fat is deposited in a biochemical form called triglycerides. Triglycerides are 3 fatty acid molecules (palmitic, stearic, etc.) that bind through glycerol. Fat, or rather fatty acids, is burned in active cells. Mainly in the muscle. To burn fat, it is necessary to “open” the adipocyte, lipolysis of triglycerides into fatty acids and glycerol (muscle mitochondria do not oxidize triglycerols, but fatty acids separately) and deliver fatty acids to muscle cells via lipoproteins (fat in free form cannot move through the blood – it is insoluble in water!). It is this biochemistry that we are doing in training, when fat burning puzzles us. And now the most interesting: how to “open” the adipocytes and start burning fat? In general, the body has only two signaling agents. These are the hormones adrenaline and cortisol. Only they can “open” the adipocyte and release fatty acids into the blood system with delivery to working cells. Adrenaline, or the stress hormone of fear, works instantly. It makes the body work instantly, dumping maximum energy resources in the form of glucose and fat into the blood. Cortisol is the hormone that tries to keep the body’s energy levels above critical levels. It begins to work when the level of glucose, amino acids and fats in the blood reaches the lowest critical level. Then it begins to secrete itself in larger amounts and to draw energy from all the tissues that fall under your arm. Including fat. From the BB practice, you know that it is recommended that the duration of the training does not exceed 45 minutes. This is the benchmark when the body turns to NZ, meaning it begins to secrete cortisol intensively. From the above, it is probably already clear what the advantage of interval cardio is. In “interval” we work with adrenaline, in classic cardio – with cortisol … which may not start to release. And now the second and more interesting question: To what extent do the advantages of the “interval” match the BB? To begin with, I have not come across the investigation of “life.” All studies were laboratory. The subjects did… just cardio !!! If you’re pitching, where do you put your cardio? Start your training? You will not be able to swing later. At the end of your training? And you try to give 4-5 squirts after training, for example, legs. Well, did it happen? On another day? Yes, this is perhaps the only solution where you can use interval cardio. But, for example, it doesn’t suit me. I do 6 workouts a week and I just don’t have a day off to do cardio. If you’re pitching, where do you put your cardio? Start your training? You will not be able to swing later. At the end of your training? And you try to give 4-5 squirts after training, for example legs. Well, did it happen? On another day? Yes, this is perhaps the only solution where you can use interval cardio. But, for example, it doesn’t suit me. I do 6 workouts a week and I just don’t have a day off to do cardio. If you’re pitching, where do you put your cardio? Start your training? You will not be able to swing later. At the end of your training? And you try to give 4-5 squirts after training, for example legs. Well, did it happen? On another day? Yes, this is perhaps the only solution where you can use interval cardio. But, for example, it doesn’t suit me. I do 6 workouts a week and I just don’t have a day off to do cardio.

Let’s remember what we do in a classic construction training. We take the projectile, zoom in, say, for 30 seconds, and then rest for 3-4 minutes. Only I noticed the identity of the numbers with the interval cardio example at the beginning of the article ?! Yes, this is just a special case of “pitching”! Well why, one wonders, is this cardio interval necessary? Assign adrenaline? So I’ll highlight it in classic training! But then the question is the most important. It is important not only to flush fatty acids into the blood, it is important to burn them too! And you can only burn them by oxidation, that is, by aerobics !!! Otherwise, the excess fatty acids in the blood will revert to the fat deposits. In the worst case, In addition, the problems of atherosclerosis (deposits on the walls of blood vessels) will be added, because we all know that stress does not really do any good. In conclusion I have come up with the following fat burning system for some time. I try to do the training at a high intensity, but for a short duration. The goal is to maximize adrenaline and minimize cortisol. At the end of your workout, classic cardio! Pulse no more than 130-140 beats / min. In most cases, this is just walking. The speed is 5.5 to 6 km / h. It is true that I like to put a slight incline to transfer the load to the back of the thigh. But it does not matter. And the last, very important point: I also “turn off” cortisol! Before aerobics, I drink a lot of BCAAs. 5-6 km / h. It is true that I like to put a slight incline to transfer the load to the back of the thigh. But it does not matter. And the last, very important point: I also “turn off” cortisol! Before aerobics, I drink a lot of BCAAs. 5-6 km / h. It is true that I like to put a slight incline to transfer the load to the back of the thigh. But it does not matter. And the last, very important point: I also “turn off” cortisol! Before aerobics, I drink a lot of BCAAs. And the last, very important point: I also “turn off” cortisol! Before aerobics, I drink a lot of BCAAs. And the last, very important point: I also “turn off” cortisol! Before aerobics, I drink a lot of BCAAs.

Alexey Filipychev

 

Interview. Filipychev AS
2014-10-20 09:47 Vlad

Dmitry Yakovina:  Greetings Alexey! You have obviously been involved in the sport for over a year, tell me what prompted you to get on the podium? Alexey Filipychev:  Dmitry, I have been studying BB for 25 years. Before that, I was also in sports. There is a proverb: “When God was distributing brains, I was training.” This is a joke. But in every joke there is a bit of joke. For 5 years he dedicated himself to wrestling with the implementation of the CMS standard. So when I took BB, there was no question to get on the podium or not. There was a question “When?”

 

October 2014

The first competitions were in 1993. This is after about 5 years of training. Then he performed for about 2-3 years. Won a couple of NABBA regional competitions. And then came the competitive breakdown associated with the family and the birth of a daughter. He “came back” almost 15 years later. As it turned out, without sports, without training, without competition, my existence is meaningless. I came to this consciously only at the age of 40. Now I do what I like the most continuously, which is immensely happy.

Moskovsky Komsomolets 1993 NABBA Russian Championship. Dmitry:  Alexey, what are the differences between the competitions of the early 90’s and our time? Alexey:  The level of the athletes is completely different! The condition of athletes has grown dramatically. In the 90s, it was enough to have a large and medium muscle drawing. Now if you don’t have powerful legs yet, then you have nothing to do on stage. Relief is generally a separate conversation. It should be not just “dry” but “peeled”, without skin. Dmitry  : Was the arsenal of “vitamins” and recovery aids very different? What sports nutrition were athletes using in the early 1990s? Have you heard of the intravenous use of amino acids and hydrolysates by athletes during this period? Alexei:The arsenal of “recovery tools” was different. Good sports nutrition is just beginning to emerge. First of all, this is Weider. There were two or three more American companies (I can’t remember now). This was limited to the big cities: Moscow and St. Petersburg. But even here, infant formulas such as “Baby” and domestic proteins from unknown raw materials such as soy were used. At this point, in fact, it was easier and better to recover with methods like amino acids “by vein.” There was no doubt about the quality of the amino acids: it was sold in pharmacies. It only remained to decide the question of how to put it correctly. Whoever had the opportunity to resolve the “medical” question did so. On steroids it was easier and more difficult. On the one hand, they have not yet been persecuted as they are now. They can be bought freely at the pharmacy. We had no doping control in Russia. True, it was in the 90s that an incomprehensible incident occurred when Sean Ray, the winner of the Arnold Classic, was convicted of taking stanazolol. So Vader hatched the idea of ​​becoming an Olympic sport. But he was still a long way from us. On the other hand, there was no information on how to receive them. There were several people on the subject who knew this. The rest used the “typing” method, with all the consequent consequences such as decreased libido, acne, and so on. So Vader hatched the idea of ​​becoming an Olympic sport. But he was still a long way from us. On the other hand, there was no information on how to receive them. There were several people on the subject who knew this. The rest used the “typing” method, with all the consequent consequences such as decreased libido, acne, and so on. So Vader hatched the idea of ​​becoming an Olympic sport. But he was still a long way from us. On the other hand, there was no information on how to receive them. There were several people on the subject who knew this. The rest used the “typing” method, with all the consequent consequences such as decreased libido, acne, and so on.

Dmitry  :  Alexey, did anyone help you in the training process or did you train on your own? How has the training process changed with age? Alexei:Here are two questions that I would share. First, I am very grateful to Leonid Alekseevich Ostapenko. He was the one who helped me get into my first competition. But, to a greater extent, I am grateful to you for taking me to another level of understanding of the subject you are doing. Second, with age, you begin to be more attentive to your health. Joints, ligaments, hormonal and cardiovascular systems require more attention. What the body could “grind” in youth can now turn into injury or lead to overtraining. If you don’t go into details, now the working weights are taken at the rate of 12-20 reps. I do not opt ​​for maximum and sub-maximum weights. The emphasis is on concentration and maximum engagement of the target muscle. But… to eliminate questions immediately, I keep gaining mass.
Dmitry  :  Do you have a certain “minimal” program in competitive bodybuilding? Alexey:  This question was not posed in my coordinate system. My question would be: “Why am I going to the competition?” For me, the progression in what I do is fundamental. You can understand whether or not you are progressing, for example by measurements, by working weights. But only in competitions can you compare how significant your progress is. Only when compared to others can an objective answer be given. Therefore, there is no minimum. I only choose a competition that matches my level. There is a target bar for my abilities. I think the level of professional performance is not about me.
Dmitriy:How does your family feel about your bodybuilding hobby? Alexei:  The attitude towards BB itself is normal. Like any other sport. Difficulties arise when preparing for a competition. Greater tolerance of the environment is required, because by drying you become harsh and harsh in communication.

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Dmitry:  And outside of sports, what do you do Alexey? Alexey:  Five years ago I completely switched to sports. Now I work as a bodybuilding coach. There are several guys that I train and take to competitions. Before that, he was into marketing and advertising. And even now I sometimes join my friends’ projects when they invite me to participate in the organization of some projects.

Dmitry:  Well, how do you prefer to rest? Alexei: The  question is not entirely relevant to me… maybe this is my problem. First, since childhood a paradigm has been established that one should work, not rest. Second, if you are doing what you love, take a break from what? In my spare time I like to read. I love to travel. I like to communicate with intelligent people.

Zhelezny Magazine Mir  Dmitry:  Now the question is, as a coach. If an unprepared person turns to you, what would you recommend for the first time? Alexey:  In the beginning, there are many questions that a beginner simply cannot ask. Therefore, I would recommend laying at least some foundation and exercising with a trainer. Later, when the student begins to ask the “right” questions, they can study on their own. And in the beginning, as I understand it, you need a “guide.” Dmitry  :  In the ’90s, on rocking chairs, you would often see punching bags in addition to sports equipment. Do you think that working with a bag can be an alternative to cardiovascular loads? Alexei:Cardiovascular load can be considered any physical activity in which the heart rate and the oxygen consumption of the lungs increase. Carrying water from a well or sawing wood may well be considered a cardiovascular exercise. Working on the boxing team is no worse. Dmitry  :  If you had to do only one exercise for the main muscle groups, based on your long experience, what exercises would you choose? Alexei:This question is a very good one. In principle, there are programs of this type that foresee exactly one exercise. However, these programs will work for beginner and intermediate levels of training. But still. In this case, basic movements are taken that involve the maximum number of muscle fibers at work. They are well known. For the legs, this is a squat, for the chest, this is a bench press, for the back, this is an incline bar row, for the shoulders, this is a seated barbell or dumbbell press, and for the biceps. , this is a standing bar.

Before the competition – 2014  Dmitry  :  Alexey, let’s talk about nutritional issues. Do you have any nuances to your precompetitive diet? Do you use nutritional supplements, incl. fat burners, if so, which ones, in your opinion, are the most necessary and effective? Alexey: The diet works for me without carbohydrates. I regulate calories with polyunsaturated fats (flaxseed oil, salmon, salmon, nuts). I have a high ratio of fast fibers in my muscles, and for the body to reorganize itself for aerobic training, it just needs to be deprived of the fuel that fast fibers work with. And these are carbohydrates. Fat burners … aerobics. Everything else belongs to the evil one. Nutritional supplements: yes, of course. BCAAs, glutamine, arginine, whey and casein protein, vitamins.

Dmitry: Alexey, I see that you are a person who thinks properly, in this regard, I would like to hear your opinion on the following. – Why is bodybuilding not as popular in Russia as, for example, in the United States, why is our society still full of stereotypes that make bodybuilders outcasts? Why do anabolic steroids try to present themselves as the greatest evil, on a par with drugs for drug addiction, and in this context, tobacco and alcohol seem nothing more than bad habits? Why the state, on the one hand, recognizes the health benefits of weight training, trying to replace physical education lessons with fitness in schools, but at the same time, bodybuilders are portrayed as crippled, self-destructive in programs from state television channels.Alexei:BB’s popularity in the US? The issue is controversial. On the one hand, I agree with you. The popularization of both BB and fitness in the United States is great. But from my point of view, these are well-built PR technologies. Joe Weider is one of the most successful examples of this type of company. The American Dream in Action – “Self-Made.” He built his empire from scratch himself. On the other hand, 80% of Americans are obese! What does it look like??? This is another “self-made.” McDonald’s, King Burger, etc. In our country… My opinion is only the level of education. It is the lowest! And the PR technologies are working again. The vodka lobby is large. And nobody says this is bad. Here are the traditions. Historically, it was customary to have a stack at lunchtime (and also without lunch, instead of lunch). The “tobacco workers” lobby has just begun to decline. And before, remember, all the characters in the movie were sure to smoke cigarettes.

 

The “builders” lobby … is not there! Or it is very weak. It is like a Masonic lodge. This is compounded by our corrupt state, which is trying to control “revenue streams.” The state can make money from this, so it prescribes bans on the circulation of steroids. And it has dividends from this. Try to declare the benefits of using steroids! This will be in dissonance with “official party policy”! Separately, here it is necessary to mention an “office” such as the AMA. The guys are doing their own business too! I found a niche and now he’s pedaling! They “cut the spoils” on this. New detection and stimulation methods are found and… are banned. Handsome men, blah! And the official federations must “tolerate” them. Therefore, again PR technologies, that “doping” is bad. But… in the long run, I see an optimistic picture. People need “bread and circuses.” They need new records. You cannot set new records “dry”. The time will come when doping will be legalized. And BB will become an official sport. And then your neighbor will ask you a question:“Tell me, what is the best way to take anabolic steroids to prolong youth?”

“Iron World” magazine article No. 11 2013 Author Dmitry Yakovina
Breast
lift : technique in images 2014-11-05 12:26 Mary

Get up on your chest– exercise with a secret. Skillfully throwing a kettlebell from a forearm swing is usually not obtained the first time. But we can handle it, all the secrets will be revealed. The chest lift is important to us not only as a standalone exercise, but also as a necessary link in more complex movements and hybrid exercises. The advantages of lifting the chest are similar to swinging – and high calorie consumption, and they work the muscles of the legs and glutes, and the development of explosive strength. Also, work on coordination. The muscles of the arms and back are also involved in the work. In terms of technique, the climb is on par with the swing, but there are some fundamental differences, which will be discussed below. Place your feet slightly wider than your shoulders. Bringing your hips back, lower yourself down and grab the kettlebell. Body weight over heels. Take a swing, while holding your hand with the kettlebell so that your thumb is back.

Stretch your hips and knees in one powerful motion. At the same time, bend your arm at the elbow and rotate your wrist so that the kettlebell wraps around your arm into the “chest kettlebell” position. In this case, the kettlebell moves due to the stress of the hips, and the hand only corrects the trajectory, but does not lift the kettlebell. Otherwise, it will be something like a normal bicep curl.

At the top of the movement, the glutes and abs are tight, the elbow is on the lower edge of the ribs. In men, the kettlebell is closer to the center of the chest, in women, the forearm is more vertical so as not to put pressure on the chest. Then release the kettlebell on a new swing and begin the next rep.

With a very high probability, for those doing the chest lift for the first time, the kettlebell will hurt when landing on the forearm. Although this is usually the case in the beginning, with practice and adherence to technique, things get better. For the first time, you can wear wristbands to soften the effect of the kettlebell. There are 2 secrets to a comfortable, bruise-free breast lift. The first is the turn of the hand started on time with a kettlebell. The moment shown in the second photo. If you do it too late, already at the level of the abdomen or the chest, the weight will certainly fall through the arm. And you need to push your hand into the bow, so that the weight, as it were, wraps around the hand and does not fall on it. The second secret is in the trajectory. Although the lifts are similar to swings, but only in the first half of the movement, until the moment when the kettlebell passes the line of the legs. Also, on chest rises, the arched trajectory is interrupted and ascends. And in swing, this arc continues. In the photographs, I drew lines that help to understand that in the first case, the trajectory goes much closer to the body than in the second – in swing.

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Naturally, if you forget about this and try to finish the exercise when the kettlebell has already come a long way at arm’s length, then it won’t come out very well. Practice and you will surely capture the moment when you can say “everything is clear, I can!”. You can find further details on lifting and weight training  Russian  in my book  “Kettlebells. New fitness «  . Those who want to learn how to lift and other kettlebell exercises “live”, I invite you to the seminar this Sunday, November 9, “Explosive Fitness”. Good luck to you all!

Categories: crossfit