An important skill to learn, the kettlebell swing teaches it quite well. Fuel Your Body with Endurance-Enhancing Nutrition! In addition to STACKs wrestling workouts, we also provide plenty of nutrition advice to help wrestlers make and maintain weight throughout their training. The process requires participants to understand and observe NCAA rules and regulations, conduct thorough research, schedule home and campus visits, network and communicate appropriately, and, for most student-athletes, engage in self-marketing.

Think of this in the same way that you might the Clean and the Snatch. Once youve built up your conditioning, check out some of our advanced volleyball drills and mental techniques. The Amazing Benefits of Sandbag Training and Exercises, Attentional Focus for Resistance Training, 5 Training Exercises all Basketball Players Need to Train, Rating the Skater: The Ice Hockey Coaches Guide. The romanian deadlift is an alternative to the kettlebell swing for those with access to a barbell or band because it is also a hip hinge, and it keeps constant tension on the legs, hips, and erectors because like the swing we do not touch the ground between reps. Swing kettlebell back down between legs. Train for wrestling with workouts that provide the explosive strength and power you need to take down an opponent. 4515 Gresham Street Interested in hip thrust alternatives, check out our article for the 9 Best Barbell Hip Thrust Alternatives. The kettlebell swing builds the entire posterior chain, head to toe, in one unbroken movement. E-Coat vs Powder Coat Kettlebells: Pros, Cons, Differences, Adjustable vs Standard Kettlebell: Pros, Cons, Differences. Its pigeonholed as a bad movement by many, and thats a mistake. Here are the 7 best kettlebell swing alternatives: If the alternatives we use to replace the kettlebell swing are not similar to the swing based on the musculature used and the explosiveness of the movement, then we will be missing out on the benefits of the movement. Nearly everyone will benefit from the Russian Swing, and while the Overhead Swing is a great movement when performed well, it is for those who can access it. Sports performance training is the physical and mental process of working toward specific athletic, performance or fitness goals through a regimented program.

Build your football workout today! Basketball is a fast-paced sport that requires explosive strength, top speed, agility and fine-tuned on-court skills. Research shows that to significantly improve sports performance, overall athleticism and physical ability, athletes must complete training sessions in addition to playing their sport. The Overhead Swing. If we plan to do a number of kettlebell movements but we only have access to dumbbells, it could be worth investing in a product like the Kettle Gryp (click for todays price on Amazon), which converts dumbbells to kettlebells by simply snapping onto the dumbbell handle. Check out hockey drills and workouts from goaltender Jean-Sebastien Giguere, defenseman Duncan Keith, the University of Michigan hockey team and others. The Russian Swing takes the bell to shoulder height (this end point is taught differently in various circles. This works a bit more muscles, but at the cost of targeting a single muscle group particularly well. How Heavy Should You Go? Sprints, Broad Jump, Vertical Jump. The athletic recruiting process is a lot like dating, with college coaches/scouts and high-school student-athletes sizing each other up and searching for the right match. Other ways to support the continued development of ExRx.net is by subscribing to ExRx.net Premium Content, providing us periodic donations, or placing an order in our Store. San Diego, CA 92107 Can go very heavy and get very good productivity in the Glutes, Lats and Anterior Core. Left: Full Hinge (Good), Right: Half Hinge (Bad). ExRx.net > Directory > Kettlebell > Exercise. Our main bell movements focus on these two. Learn best practices from athletes who have achieved success and the experts who have helped them. On this blog we share all the things we wish we knew when getting started. Mechanically, they are identical except for where the bar ends up. The two most universal muscle groups in human movement. - (619) 272-6023 See About Us and Featured Testimonies to learn more. @youbank ____ #BecomeMore #PacificBeach, A post shared by Performance360 (@performance360) on Jun 19, 2017 at 8:19pm PDT. If you want to become a better football player, regardless of your position, youll need to develop a high level of conditioning. They lose the hinge. On a personal level, Ive been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. San Diego, CA 92110 33mm vs 35mm Kettlebell Handle: Which One Should You Get? The reason for this is that the good morning is a less explosive movement because it requires additional amounts of bracing to maintain a neutral spine position; therefore, it is generally done at a slower rate. @_brennabandy_ ___ #BecomeMore #PacificBeach, A post shared by Performance360 (@performance360) on Jun 13, 2017 at 7:18pm PDT. In addition to following a healthy diet, athletes must pay particular attention to gaining muscle and losing fat, which together improve athletic performance. Hips primarily drive kettlebell upwards. How and Why It Pays To Improve Your Back Squat. For some reason, people want to short their hinge, stopping it about halfway and then jerking their low back and yanking the weight up overhead. An effective kettlebell swing replacement targets similar muscle groups as the swing, which are the muscles of the posterior chain, the quads, core, and shoulder stabilizers. Keep arms straight and back taut throughout swing. Check out our other sumo deadlifting resources: The sumo deadlift is similar to the kettlebell swing because it has a wider stance, and is performed with a starting position of knee and hip flexion which are extended to finish the movement in the lockout position. (How To Know Using Examples), How To Keep Kettlebell From Hitting Your Wrist (7 Tips), Cast Iron vs Steel Kettlebells: Pros, Cons, Differences, Powder Coat vs Competition Kettlebell: Pros & Cons, Plastic Kettlebell vs Iron Kettlebell: Pros, Cons, Differences, Best 5 Kettlebells For The Money (That Are Still Well Made), How To Get Rust Off A Kettlebell? Check out our other resources on hip thrusts: The hip thrust is an alternative to the kettlebell swing because it develops strength in the posterior chain through extension of the hips. The STACK Exercise of the Week will help you improve your overall sports performanceincluding strength, speed, conditioning and flexibility. 1221 W. Morena Blvd Whether you want to become a better infielder, develop your bunt technique or increase pitching power, youll find videos, articles and interviews with some of the games top minds to help you become a better player. www.Perform-360.com, Performance360 Ocean Beach The Dumbbell Single-Arm Overhead Swing (or Vintage Swing) improves your ability to generate explosive power with your hips to propel an upper-body movement. Standing with feet shoulder-width apart or wider, Hinge at the hips with a neutral spine to grip a dumbbell on the floor by the weight-end (or handle), Bring the dumbbell back between the legs while keeping the spine neutral, Using the hips and not the arms, swing the dumbbell up until its parallel with the floor, At the top of the movement, snap the hips forward until they are stacked under the shoulders, Engage the core to prevent back from arching at the lockout, Hinge at the hips to once again bring the dumbbell back between the legs with a neutral spine, Anchor a band to a rack, or sturdy support, Stand facing away from the anchor point with feet hip-width or slightly wider, Grab the band between your legs with both hands, Step out further to increase the band tension, if necessary, Hips and shoulders should be stacked, arms should be straight, hands are holding the band and resting slightly on the thighs, Hinge at the hips with a neutral spine to let the band pull the arms through the legs, Using the hips, explode back to the top position by squeezing glutes and engaging the core to keep shoulders and hips stacked with no back arching, Find a band, barbell, or dumbbell to use if using added resistance, Sitting on the ground with the upper back in contact with a bench or couch, to use as a pivot point, Feet planted hip-width apart, and knees bent at a 90 degree angle, Place the weight on the hips (if using a band attach under each foot and over the hips), Pivot front the upper back, keeping a neutral spine, and engage glutes to lift the hips off the ground until the hips are extended, Keep core engaged to prevent arching of the back in the top of the movement, and instead create a stacked position, Can be done with a barbell, dumbbells, or a band, We start with the weight in the lockout position of the deadlift (feet shoulder-width, arms extended with weight in hands, core braced, hips and knees stacked). Although shoulder and shoulder girdle movements are more active in the overhead swing as compared to standard Two Arm Swing (AKA Russian Swing), these movements are largely passive due to pendulum effect. Every bell movement we use in the gym focuses on using the total body in a head to toe, coordinated manner. This week we highlight the Dumbbell Single-Arm Overhead Swing, an exercise that improves hip and core strength. Drive hips forward, torso upright, and knees straight so kettlebell is pushed forward and upward overhead. For more lacrosse training, nutrition and gear advice from the nations top coaches and players, see our lacrosse training videos. Your grip and CNS are closely linked. The Surprising Reason our Muscles Get Tired, Low-Volume, Progressive-Intensity Weight Training, About Us | Privacy | Terms| ADA | Facebook | Testimonies | Feedback | Store. Glutes, Anterior Core, Deltoids, Lats, Forearms. This movement is performed incorrectly by most people for one main reason. Tweet us at @STACKMedia to let us know. Whenever a joint cannot achieve full range of motion, its often a surrounding joint that does something it shouldnt to achieve it. In some situations, athletes gain an edge with prescribed use of safe supplements. They are very low risk of injury when compared to the barbell options. Immediately repeat movement and continue to swing kettlebell. None, except for do not want to overdo grip and hands, dose per session should be considered. We believe that overall, the Russian swing offers more benefits and less risk than its American comrade. In addition, we are putting ourselves in a position of knee flexion at the bottom of the swing as we load the legs/hips to explode to the lockout. The banded pull through is an alternative to the kettlebell swing for those who only have access to resistance bands, because we can mimic the hip hinge and do so explosively. In addition to off-season lacrosse workouts, youll find plenty of on-the-field drill for all lacrosse positions. Through STACK, youll find the explosive workouts, conditioning and full-body strength training you need to get bigger, faster and stronger on the lacrosse field. If we have a dumbbell, it is better to do the dumbbell swing as it is more specific to the kettlebell swing than the hip thrust.

Youll find the basketball workouts and drills youre looking for to take your game to the next level. Copyright 2022 STACK Powered by Stack Sports. Often referred to as the American Swing, the Overhead Swing follows the exact same mechanics as its Russian cousin, with the exception that the bell does not stop at shoulder height, but rather continues all the way up overhead. This site is owned and operated by PowerliftingTechnique.com. So Ive compiled a list of my favorite kettlebell swing alternatives to reap similar benefits, when we dont have a kettlebell. To accomplish this, we engage the rectus abdominis to stabilize the core and prevent any arching/rounding that could occur in the swing and lockout. The dumbbell swing is going to be the most specific alternative exercise for the kettlebell swing as we are mimicking the movement with a different style of weight so we are definitely targeting the same musculature, and achieving the power component we are looking for. Because of this flexed position of the knees we recruit the quads to extend the knees. The best kettlebell swing alternative for you will depend on the equipment you have available, and your ability to perform each of the movement patterns as some alternatives require more skill than others. www.Perform-360.com, The Russian Kettlebell Swing vs. Most kettlebell movements either transfer force through the core (swing, snatch) or require the core to be braced with peak tension (squat, press, Turkish get-up). Otherwise, its going to less effective. Shoulder not a great movement to repeat multiple times in one week. 1931 Bacon Street Come back daily for basketball training videos and drills from some of the nations top basketball programs and advice from professional coaches and trainers. All in all, when performed the properly the Overhead Kettlebell Swing is a great movement with a lot of benefit. Stand behind kettlebell with feet slightly wider apart than shoulder width. The kettlebell swing is a power exercise that is used to develop explosiveness in the hips and legs. An ideal replacement for the kettlebell swing also incorporates a power component to develop explosiveness in the hips and legs. Well-rounded programs also include Sports Psychology training. The Romanian deadlift is similar to the kettlebell swing because it is also a hip hinge and therefore targets the same musculature. Nearly all movements establish a full, head to toe kinetic chain. However, the movements are slightly different because with the kettlebell swing we would bring the kettlebell to shoulder height, but with the banded pull through we are not flexing at the shoulders; instead, the arms/band stay connected to the thighs throughout the movement.The banded pull through works the same muscle as the kettlebell swing because of its hip hinge motor patterns with slightly less emphasis on the shoulder stabilizers, as the arms are not moving at a higher velocity into a flexed position. With content ranging from Abby Wambachs workout to the latest gear reviews to Real Salt Lakes speed training, theres something here for soccer players of all levels. Training refers to the workouts, exercises and drills they perform outside of organized practices to improve their Strength, Speed, Conditioning and Flexibility, as well to rehab and prevent injury. This teaches your body to derive power from the lower body and core, which will add velocity to your throws and swings, and make you a better athlete. Takeaway: A good alternative to the kettlebells swing must incorporate most, if not all, of the same muscle groups. Maximize your performance with workouts, drills and advice from coaches and athletes from some of the top college wrestling programs in the nation in our wrestling training video library. The kettlebell swing is my favorite movement to start teaching harder kettlebell progressions, developing power in the legs and hips, and improving deadlift lockouts. The broad jump is an alternative to the kettlebell swing that does not require any equipment because of its explosive nature, and the use of the legs, hips, and arms in the propulsion of the body forward. (Pros & Cons), 5 Best Kettlebell Gloves To Protect Your Hands, 7 Best Kettlebell Apps For Both iOS & Android, How To Chalk A Kettlebell Properly (4 Steps To Follow), Dont Feel Your Glutes Hip Thrusting? Try These 9 Tips. It is often used as a foundational movement to master the hip hinge, as a progression to harder movements like the kettlebell snatch or clean, and even used as an accessory exercise to help with our deadlift lockout.Takeaway: The power aspect of this movement is crucial for proper execution and power development in the lower body.

Left: Joints Stacked (Good), Right: Low Back Hyperextension (Bad). - It can be made more powerful by increasing the level of effort and weight used during the exercise.The hip thrust differs from the kettlebell swing because it does not require stabilization of the upper body, and instead just uses it as a pivot point. Do you have an exercise that you want to see featured as an Exercise of the Week? If we are looking for an alternative to the kettlebell swing because we do not have a kettlebell, but we have access to dumbbells then the dumbbell swing is the best alternative to replicate the kettlebell swing. 1 Arm vs 2 Arm Kettlebell Swing: Pros, Cons, Which Is Best? 5 Best Competition Kettlebells (Crossfit or Kettlebell Sport), Kettlebell Gloves or Chalk: Which Is Better? Following dynamic forces are used during initial pull of kettlebell between legs. Stacked joints, no lumbar hyperextension, powerful, glute driven, productive. (4 Steps For Restoring). Kettlebell Window Size: What Is It? This website uses cookies and third party services. Although the shoulder moves significantly during the exercise, it shouldnt propel the dumbbell. Forearms make contact with inner thighs permitting kettlebell to swing back under hips. Before we break down the different swings, some mechanical similarities exist for both versions. This has a very positive effect on our posture and combats the effect of sitting all day. It often results in a heavier swing and more of a strength based movement for athletes. Is Sumo Deadlift Easier On Your Low Back? Performing the sumo deadlift with more intent to lockout faster and more explosively will bring a power component to the sumo deadlift, which more closely mimics the kettlebell swing.The sumo deadlift is different from the kettlebell swing because it lacks the arm follow-through that the kettlebell swing has and therefore needs less stability at the glenohumeral joint, but does require more lat tightness to keep the upper back from rounding.The sumo deadlift is probably only an appropriate alternative for those with access to a barbell; if we have no equipment, a dumbbell, or band there are likely better alternatives. Im Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. For those interested in strength development of the posterior chain, the goodmorning is an appropriate alternative for the kettlebell swing; but for those wanting to develop power/explosiveness, there is likely a better option for those with access to a barbell (hip thrusts, romanian deadlift) or a band (pull throughs, hip thrusts). The hip thrust is an alternative to the kettlebell swing for those with access to a barbell, band, or dumbbell because it targets similar musculature at the hip to develop stronger and more powerful glutes. Do Coaches Really Need to Test All Three? STACK has the volleyball drills and workouts you need to take your game to the next level. Looking for an alternative for the romanian deadlift? Learn how elite athletes supercharge their performance by following scientifically-supported nutrition strategies. Because of the increased range of motion, the Overhead Swing is a great tool for total body conditioning. However, the lats will be active in the pull through to prevent upper back rounding. Check out more workouts and drills in our soccer training video gallery. Allow kettlebell to swing back down. Too often uneducated kettlebell coaches preach that there must be one or the other, and that one is inherently wrong. Develop first-step quickness, serve with power and add inches to your vertical with volleyball training from some of todays top coaches. Allow kettlebell to swing forward but do not extend hips and knees (as would be required to continue the swing). Check out STACKs workouts and drills tailored specifically for hockey players. This close grip overhead position is not for everyone, and if an athlete cannot get the shoulders into proper position they often compensate by over-extending at the low back. So, in this article Ill discuss what makes a good kettlebell swing alternative, and go into further detail on the exercises that you can use as substitutes. In terms of core activation, as the kettlebell reaches its final position (parallel with the floor) we need a strong core position to avoid arching the back as the hips lockout.

More ROM means more muscles involved, and a higher metabolic ouput. Slow kettlebell's swing and place on floor in original deadlift posture. Critics claim relatively many people do not have thoracic spine and shoulder girdle flexibility necessary to raising their arms straight overhead with completely fixed and neutral spine. ExRx.net provides free content and relies on advertisement income to maintain this site. However, the overhead swing can absolutely be a great movement that delivers a lot of benefit provided the athlete is mobile and skilled enough to handle the positioning. Mechanically speaking, it should be performed in the exact same manner as the Russian Kettlebell Swingit just goes up overhead. This has a very positive impact on injury proofing the athlete and building resiliency. At STACK, youll not only get football-specific conditioning workouts, youll also find strength and power workouts from pros. With the banded pull through we are using the posterior chain similarly to the kettlebell swing to hip hinge and then extend against resistance explosively. - How Big Should It Be? The hip thrust is also performed with the knees flexed throughout the movement, whereas the kettlebell swing extends the knees as well as the hips.The hip thrust is a good option for those who have access to a barbell, a band (and do not enjoy pull throughs), or have no equipment.

As kettlebell approaches lower position, fold at hips while bending knees. Performance360 Pacific Beach The sumo deadlift is an alternative for the kettlebell swing for those with a barbell, that is more specific to the kettlebell swing when performed at lower weights and in higher reps ranges. Hi! The muscles used in the kettlebell swing are: The kettlebell swing is a hinge movement pattern and therefore recruits the muscles of the posterior chain (glutes, hamstring, erectors) to extend the hips. Maximize your sports performance with advice from todays top coaches and elite athletes. Check out our article for the 9 Best Romanian Deadlift Alternatives. Assume athletic stance holding dumbbell with one arm between legs and opposite arm on chest, Bend at hips and knees to lower into quarter squat; keep chest up and back flat, Drive up through hips and knees to propel dumbbell overhead; keep arm straight, Slowly lower dumbbell to shoulder with elbow tight to side and palm facing in, Lower dumbbell between legs and immediately repeat, Drive through hips and core to swing dumbbell overhead, Do not use shoulder or arm to propel dumbbell. Explosive, high speed development of fast twitch muscle fibers.