The Kettlebell Swing is a great exercise.
So much so, it features in up to 80% of our Boot Camp sessions.
But it's not a new piece of equipment, nor is it a new exercise, as the Kettlebell and the Kettlebell Swing have been around since the 1700's.
With the Russians introducing the Kettlebell to the world originally as a farmers tool for weighing their crops, it was soon used to exhibit strength, performance and fitness in sport.
But the Kettlebell Swing isn't just an exercise that makes up the numbers at Paramount Fitness, it's an exercise which gets planned into sessions as a result of it's many benefits.
First of all, i'm simply going to list all of the muscles which are recruited during the Kettlebell Swing:
- Calf Complex (Gastrocnemius & Soleus)
- Hamstrings (Semi-tendinosous, Semin-membrinosus, Bicep femoris)
- Glutes (Gluteus Maximus, Gluteus Medius, Gluteus Minimus)
- Erector Spinae
- Rectus Abdominus
As you can see, it recruits a lot of muscles and therefore requires a lot of co-oridnation, timing and energy to be executed correctly.
But when done so, can truly transform your physique in no time - not to mention all of the other great exercises you can execute with the Kettlebell as your training tool.
The Swing is a great exercise for the Posterior Chain. The Posterior Chain comprises of Gluteus Maximus, Bicep Femoris, Erector Spinae, Trapezius & Posterior Deltoids. So a good few of the muscles off the list above.
Other exercises which are great for the Posterior Chain are Deadlifts (and its many variations), Bent Over Rows, Hamstring Curls, Glute Bridges and many more...
Many of which can be executed with the KettleBell.
The Posterior Chain is responsible for is assisting your body through extension movements, holding good posture, strength & power as the transfer of most Posterior Chain movements transfer well into athletic performance and sporting activities.
The downside to the Posterior Chain is that most individuals are weak in this area. With most individuals sitting, working and living with closed off, flexed postural positions, not to mention following exercise programmes which are heavily dominated with exercises which exacerbate the problems, it's imperative that Posterior Chain work is gradually built into someones exercise regime.
Gradually progressing someone through a series of programmes structured around enhancing their posterior chain, will enhance their posture, help provide balance and potentially remove imbalances, whilst improving their strength, performance and reducing the risk of injuries.
I will write a post on how to go about improving your Posterior Chain strength soon.
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