This is an advanced level kettlebell swing that will help take your hip thrusting power to the next level.
WHO SHOULD USE THIS EXERCISE?
Gym rats working at an intermediate-advanced level that have already mastered the standard swing. Females should be able to swing a minimum of 16kg for ten repetitions, and males 24kg, without a resistance band, before moving on to this exercise.
WHICH MUSCLE GROUPS DOES A KETTLE BELL SWING WORK?
Hamstrings
Gluteus Maximus
KEY POINTS:
Keep your chest high, ass out, and core tight
Hold the kettle bell by the handle with both hands
Thrust your hips to swing the kettle bell towards the ceiling
There are quite a few biomechanical issues that could prevent a person from squatting ass-to-the-grass. In some cases, the anatomy of the bones in a person’s legs (femur and tibia) can play a major role, but even those people should be able to squat low enough to get their legs just below a 90° angle, at least. If you are not getting lower than 90° while squatting you will not be using your glutes at all. In other words, you’re cheating yourself!
Assuming that you are among the most common groups of gym goers, and that your femur and tibia bones are around about the same length, you will have to use some crafty techniques in order to bring your posterior muscles back out of their slumber if they have been hibernating. Dominant quadriceps can stop you from targeting and accessing these muscle fibres.
Decline hip thrusters are great for glute activation. As explained in the vid, this exercise is a straight forward way to hit glutes while excluding quads. This move also works for people who have to overextend their lower backs in order to get all the way down, or fall victim to a combination of both.
A variation of the traditional Hip Thrusters with a barbell, Cable Hip Thrusters keep the gluteus muscles under tension during the entire movement. Some people have a tendency to pull with the arms, but in order to perform properly, your arms should remain stiff while your hips thrust through your forearms.
Tight hip flexors can hugely restrict your hip mobility, pelvis & lower spine position, and destroy your squatting technique, among other things. Stretching them on a daily basis is definitely a genius idea!
To perform the above stretch, take one knee in front of a bench, or chair. You may need a couple of yoga boxes, or something similar to cushion your knee. Your foot should be hooked over the edge of the bench. Use a stability ball, or another chair for balance. Once in position, push your hips forward while reaching over your shoulder towards the opposite bum cheek.
Haha! Bum cheek. 😂🤣
*Ehem* Excuse me. Lol.
Hold for ten to twelve seconds and release slowly. Be sure to work both sides evenly.
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