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Written by Dan Staton
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Thursday, 17 April 2008 |
To me, the Kettlebell is about power, mobility, flexibility and lung capacity…if done correctly. At its most elementary level, kettelbell exercises work a lot of muscles and require you to generate power from the core. The kettlebell swing is one of the basic kettlebell exercises that is performed by generating force from your body’s core: the hips, legs, low back and trunk . I would encourage anyone to master the kettlebell swing first because it is a movement that can be transferred to other movements whether it be in bowhunting, scouting, hockey (DIXON & MONSON), training, or other kettlebell exercises.
The kettlebell swing has to be one of the ultimate tools for increasing GPP (General Physical Preparedness) for any athlete whose sport is concerned with speed, strength, endurance, or power. I guess for hardcore bowhunters or even average joe bowhunters, kettlebell training could foster a balanced fitness portfolio.
  
Primary Muscles Worked: Posterior Kinetic Chain (Lower Back, Glutes, & Hamstrings)
Other Muscles Worked: Calves & Shoulders
Equipment: Kettlebells (20 lb, 30 lb, or 55 lb)
The Move: Place kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebells straight out to chest level. Let the kettlebells swing back between your legs and repeat. Hint…the kettlebell should be placed between your feet, but then slightly back from center. You should be reaching through your legs to grasp the bell. This places the load on your hamstrings right from the start.
Take Note: you can use a dumbbell instead of a kettlebell if need be!
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Last Updated ( Thursday, 17 April 2008 )
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