Women’s Fitness International

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F*ck It Up Friday🤪KETTLEBELL SWINGS… (Might be the best caption for this post) …YOU’RE DOING THEM WRONG🤦🏼‍♀️. It never fails. Every time you step into a gym, someone is swinging a KB & they’re usually swinging them WRONG. 1️⃣ KB swings are a HIP HINGE movement meaning you bend at your hips. NOT YOUR KNEES! If you’re squatting with your swings, STOP🤦🏼‍♀️ Depending on your hamstring flexibility, you may have slight knee flexion but minimal. Push your butt back & bend at the hips. 2️⃣ Relax your arms. Russian KB swings are NOT an upper body movement. Your arms should not be locked out or going above chest/shoulder height. (American KB swings go overhead. Not standard Russian) Bend at your elbows. Pretend you have towels underneath your armpits & you don’t want them to fall. 3️⃣ The KB should always be placed 1-2 feet in front of you for the starting position. You’ll need space to swing the KB underneath you & give you enough power through your hips to make it explosive. Your hips should be driving the KB in front of you. Not your arms. 4️⃣ This is a powerful explosive movement therefore all muscles should be engaged & tight. Your body should be locked in like a statue so that YOU can control the KB vs the KB controlling you in which you could end up losing your balance & possibly injuring yourself or someone else. Only your arms should stay loose throughout the exercise. 5️⃣Swing the KB all the way through your legs as if you’re trying to reach something behind you. If you’re in a good hip hinge, the KB may even tap your butt as you swing it through. Chest should be parallel or almost parallel to the floor as you’re doing this. Once the KB comes back through to the front of you, your chest/torso should be coming up to a vertical position. LOCK IT IN THERE! Do NOT lean back (arching you’re back) you will most likely have back pain afterwards. 6️⃣Now that your form is good, try to progress your swings into heavier ones. Keep moving up in weight as you start to feel more comfortable in the movement. Don’t be afraid to go heavy!! This exercise hits multiple muscles including your back, core, calves, hamstrings & most importantly, GLUTES! -#coastfitness

A post shared by SOMMER (@sommer_d_) on Oct 9, 2020 at 6:49am PDT