KETTLEBELL SWING - human-kinetics · KETTLEBELL SWING These exercises are as much shoulder...

THE MODERN ART OF HIGH INTENSITY TRAINING 128 The posterior chain muscles get the kettlebell moving, and the upper body muscles keep the kettlebell under control Focus on hip extension When a swing goes to the top of the head, it is called a Russian kettlebell swing. Bringing the kettlebell above the head is called an American kettlebell swing. KETTLEBELL SWING These exercises are as much shoulder movements (recruiting different parts of the deltoid throughout the front raise), as they are lower limb posterior chain exercises when the legs are used. We classify them as being derived from deadlifts because the lumbar/buttock/ hamstring work is very pronounced. In addition, the weight is much farther away from the body, which makes this exercise very different from other kettlebell weightlifting exercises. Gluteus maximus Gluteus medius Greater trochanter Tensor fascia lata Iliotibial band, fascia lata Vastus lateralis Biceps femoris Gastrocnemius Fibularis longus Biceps brachii Triceps brachii Brachialis Brachioradialis Anconeus Extensor digitorum longus Tibialis anterior

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Transcript of KETTLEBELL SWING - human-kinetics · KETTLEBELL SWING These exercises are as much shoulder...

Page 1: KETTLEBELL SWING - human-kinetics · KETTLEBELL SWING These exercises are as much shoulder movements (recruiting different parts of the deltoid throughout the front raise), as they

T H E M O D E R N A R T O F H I G H I N T E N S I T Y T R A I N I N G128128

The posterior chain muscles

get the kettlebell moving, and the

upper body muscles keep the kettlebell

under control

Focus on hip extension

When a swing goes to the top of the head, it is called a Russian kettlebell swing.

Bringing the kettlebell above the head is called an American

kettlebell swing.

KETTLEBELL SWINGThese exercises are as much shoulder movements (recruiting different parts of the deltoid throughout the front raise), as they are lower limb posterior chain exercises when the legs are used. We classify them as being derived from deadlifts because the lumbar/buttock/hamstring work is very pronounced. In addition, the weight is much farther away from the body, which makes this exercise very different from other kett-lebell weightlifting exercises.

Gluteus maximus

Gluteus medius

Greater trochanter

Tensor fascia lata

Iliotibial band, fascia lata

Vastus lateralis

Biceps femoris

Gastrocnemius

Fibularis longus

Biceps brachii

Triceps brachii

Brachialis