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A staple exercise in most strength training programs, the kettlebell swing is a full-body strength builder that also improves grip strength and conditioning. This dynamic move also stimulates the heart rate, so it can be an effective way to melt away abdominal fat and increase your core stability.

What is the hardest abs to get?

The Standard Swing: Stand with feet shoulder-width apart, and hold a kettlebell swing for abs | Strong And Fit in each hand, tucking the handle toward your shins. Keep your back straight, and bend forward slightly at the knees to hinge your hips backward, preparing for the swing motion.

Do not use your arms to help you lift the weight; the prime moving muscle in this exercise is your glutes, and they should drive you up during the movement. Avoid overextending at the top of the exercise (leaning backwards while standing) because this puts unnecessary stress on your lower back, which can lead to pain or injury down the road.

Form Tip:

The kettlebell should be primarily driven up through the power of your glutes and hips, with minimal arm contribution, suggests Maggi Gao, an NASM-certified personal trainer and Russian Kettlebell Challenge-certified coach in New York City.

Squeeze your abs to brace your core as you extend and push your hips, says Gao. This can help prevent you from rounding your shoulders and upper back, which put unnecessary strain on the erector spinae.

You should also keep a neutral spine and gaze forward as you hinge backward. Those two points are crucial for preventing injuries and maximizing the effectiveness of your workout.

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