“When we swing the kettlebell to overhead, the American swing, we nearly double the range of motion compared to the Russian swing and thereby double the work done each stroke. For any given time period, the power would be equivalent only if the Russian swing rate was twice the American swing rate.” CrossFit
SHOULDER WORKOUTS WITH KETTLEBELL SWINGS:
3 rounds of:
21 Kettlebell Swings (24kg)
AMRAP in 20 min:
4 Handstand Push-ups
8 Kettlebell swings (32 kg)
Like with every other exercise technique comes first to assure you to train the right muscles and avoid injuries especially in the lower back section.
1. Starting Position
Stand with your feet shoulder width apart. Place the Kettlebell (handle running across you) between your feet in a line with your toes.
2. Bend your hips
The first step is to slightly bend your hips and push them backwards. Try to reach down with your hips until you can grab the Kettlebell. Keep your back straight (one line from hip to end).
3. Straighten up
Push yourself up through your hips, stand straight at the top. Pull your shoulders down and back. Tense glutes firmly and push your feet in the ground. When straightening up fast, the Kettlebell will first swing to the front, away from your body.
4. Swing backwards
Use the force of the swing to push back with your hips again. Swing the Kettlebell backwards through your legs always keeping the alignment and tension of your body. Drive with hips and legs.
5. Catch at the Top
Swing the Kettlebell up front driving with hips and legs. Catch it at the top of the movement – above your head.
As a starting weight the IKFF (International Kettlebell and Fitness Federation) suggests 16 Kg/35 lb for an average trained male and 8 kg/17 lb for an average trained female. The next weights would be 20 Kg/44 lb, 24 Kg/52 lb and 32 Kg/70 lb.
- CrossFit-Kettlebell-shoulder-workouts: Photo courtesy of CrossFit Inc