Kettlebell Swings

Kettlebell Swings are great for the lower back and for (explosive) hip extension.

Critical points:

  • Your shoulders have to be down while performing the swings.
  • Don´t get sloppy.  If your are:  Stop the exercise and make a rest.
  • Push your butt back: Use the hip hinge movement. The power derives from your hips.
  • Extend your hips explosively.
  • During the whole movement:  Your lower back, your spine, is erected.

 

If you want to train especially your lower back:

  • use light weights
  • do many repetitions
  • make a rest
  • do 2 – 3 intervals

If you want to train your explosiveness:

  • use light or middle weights
  • do only few (and fast) repetitions.
  • make a longer rest between the intervals
  • do up to 5 intervals
  • train only if you are physically and mentally fresh

If you want to train your endurance:

 

  • use light weights
  • do many repetitions
  • make a short rest
  • repeat
  • do 4 – 6 intervals

 

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Kettlebell für Einsteiger:  

http://www.aktiv-training.de/03_kettlebell_fuer_einsteiger.html

Kettlebell für Fortgeschrittene:

http://www.aktiv-training.de/05_kettlebell-training-fuer-fortgeschrittene.html

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JÖRG LINDER AKTIV-TRAINING
Mauerbergstraße 110
76534 Baden-Baden
Tel.: 07223 / 8004699
Mobil: 0177 / 4977232
Mail: info@aktiv-training.de
Fax: 07223 / 8005271
Streetstepper: http://streetstepper-instructor.blogspot.de/
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Gesunder Rücken durch Kettlebelltraining

Untersuchung von McGill und Marshall / Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads

„The intent of this study was to quantify spine loading during different kettlebell swings and carries. No previously published studies of tissue loads during kettlebell exercises could be found. Given the popularity of kettlebells, this study was designed to provide an insight into the resulting joint loads……Thus, quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function, although a few find that they irritate tissues.“

Quelle: http://www.ncbi.nlm.nih.gov/pubmed/21997449

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JÖRG LINDER AKTIV-TRAINING
Mauerbergstraße 110
76534 Baden-Baden
Tel.: 07223 / 8004699
Mobil: 0177 / 4977232
Mail: info@aktiv-training.de
Fax: 07223 / 8005271
web: http://www.aktiv-training.de
Personal Training: http://www.personal-training-baden-baden.blogspot.com
Triathlon: http://triathlon-trainer.blogspot.com
Personal Trainer: http://www.aktiv-training.de/personal_training.html

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Kettlebell training for musculoskeletal and cardiovascular health

A randomized controlled trial.

Jay et al:

„OBJECTIVE:

The aim of this trial was to investigate the effectiveness of a worksite intervention using kettlebell training to improve musculoskeletal and cardiovascular health……

RESULTS:

Compared with the control group, pain intensity of the neck/shoulders decreased 2.1 points [95% confidence interval (95% CI) -3.7- -0.4] and pain intensity of the low back decreased 1.4 points (95% CI -2.7- -0.02) in the training group. Compared with the control group, the training group increased muscle strength of the trunk extensors (P<0.001), but not of the trunk flexors and shoulders. Aerobic fitness remained unchanged.

CONCLUSIONS:

Worksite intervention using kettlebell training reduces pain in the neck/shoulders and low back and improves muscle strength of the low back among adults from occupations with a high prevalence of reported musculoskeletal pain symptoms. This type of training does not appear to improve aerobic fitness.“

Quelle: http://www.ncbi.nlm.nih.gov/pubmed/21107513

Anmerkung: Das Intervalltraining betrug hier 10 mal 30 Sekunden (Kettlebell-Swings). Die Trainingsdauer betrug incl. warming-up 20 Minuten. – Bei diesem Trainingsformat sind keine signifikaten Verbesserungen gegenüber der Kontrollgruppe, die auf einem Ergometer trainiert hat, erreicht worden. – Andere Formate – z.B.  5- 10 mal 1 Minute Kettlebell-Swings; oder auch eine länger Trainingssession von etwa 40 Minuten – wurden nicht getestet.  – Auch ist die Untersuchung aufgrund der Fragestellung „musculoskeletal and cardiovascular health“ wenig fokussiert. Fokussiert man die Fragestellung mehr in die eine oder andere Richtung kommt man zwangsläufig zu einem anderen Studiendesign und ggf. auch zu einer anderen Übungsauswahl.
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Jörg Linder – Master of Arts in Gesundheitsmanagement und Prävention – Ihr Personal Trainer für Baden-Baden, Karlsruhe, Pforzheim, Ortenau, Nordschwarzwald.

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JÖRG LINDER AKTIV-TRAINING
Mauerbergstraße 110
76534 Baden-Baden
Tel.: 07223 / 8004699
Mobil: 0177 / 4977232
Mail: info@aktiv-training.de
Fax: 07223 / 8005271
Ich bin dann mal fit: www.ich-bin-dann-mal-fit.com
Facebook: https://www.facebook.com/joerglinderaktivtraining
Baden-Baden: www.training-baden-baden.de
Aktiv-Training: www.aktiv-training.de
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