Like the regular kettlebell swing, the alternating kettlebell swing is in the full body exercises category. This is a powerhouse move that works a lot of muscles all at once while also challenging your hand eye coordination. Just be careful not to throw the kettlebell through a wall 😉
How to do the move
Begin in a squat position making sure that your knees don’t go over your toes. Grasp the kettlebell with one hand and let it swing back between your legs, then thrust your hips forward as you stand up straight making sure to keep your core tight. Let your hip thrust propel your arm and thus the kettlebell out in front of you.
When the kettlebell is at the top of the swing, let go of it and grab it with your other hand. Make sure that all the work is being done by your hips and that you’re not using your arms to propel the kettlebell. When the kettlebell starts to swing back towards you, let it swing back between your legs as you lower into a sem-squat position before thrusting your hips forward again.
Muscles that benefit
The main muscles that this move works are the quadraceps, calves, adductors (those muscles at the top of your inner thighs), erector spinae (lower back), glutes, and hamstrings. Secondary muscles used for stabilization include the trapezius (neck and upper back), core muscles, and latissimus dorsi (mid back). As you can see, this move hits a lot of muscles. Because of the high number of muscles used along with the main muscles used being in your legs, your heart rate is sure to get going after just a couple alternating kettlebell swings.
How to use this move
Alternating kettlebell swings are a great all over move that gets your heart going and so it can be used as cardio. It’s an especially great cardio alternative for someone who needs a low impact cardio option.
A great way to use this move is to put it in between moves that do not get your heart going in order to increase the intensity of your workout and burn more calories by keeping your heart rate up. For example, do some kettlebell swings in between sets of biceps curls and push ups in a HIIT style workout. This move can also be done as a warm up to a standard strength training workout.
Get the equipment
Try my favorite kettlebell for this move. You can also use a Ultimate Sandbag, but I find the move easier with a kettlebell.
“Kettlebell” by Andrew Malone is licensed under CC BY 2.0
Pamela Bruesehoff
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That kettle bell swing looks fun to do. I’ve been wanting to get one to try. i’m looking to change up my toning routine to get in more abs and butt plus could use some arm movements. this looks like it covers alot.
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Becca, his is definitely a move that will work your core and butt. Give it a try! It won’t really work out your arms since the power comes from the hips, but you can try the zottman curl (http://gymfreefit.com/arm-exercises-zottman-curl/) for a great arm move that hits a lot of muscles. Let me know how you like it!
-P
Pamela Bruesehoff recently posted…FitTube Episode 1 – Getting to Know You
You can try some moves (like the swing) if you have some hex-shape dumbbells. I used my weights for a while this way, but some moves (like crossing under your legs) get tricky and a little dangerous if you don’t have a real kettlebell.
It’s the little things that make me smile… These dudes are barefoot in the grass. That’s primal, man! 🙂
lol Fred I hadn’t even noticed. I workout barefoot too, so it just seems normal to my eye! 🙂
Pamela Bruesehoff recently posted…FitTube Episode 1 – Getting to Know You