Mahi with a kettlebell, especially heavy, is a powerful exercise that develops explosive strength and strengthens the muscles of the hips, back and buttocks. It is used by strength athletes, as it helps to develop the correct technique for the movement of the pelvis during exercises such as squats or barbell lifts. Machs are also used in training athletes whose activity is associated with a large load on the muscles of the hips.
In addition to the above, kettlebell exercises are also used in such discipline as crossfit. Machs with a weight can be performed with each hand in turn, with interceptions, or holding the projectile with both hands.
Not only the severity of the result depends on how accurately you follow the technique, but also the safety of your joints, muscles and spine.
Consider the correct execution of the swing:
At the same time, at the beginning of the movement, the weight is transferred from the heels to the forefoot, the knees are bent and slightly brought forward. Acceleration of the weight is given due to a sharp powerful movement of the pelvis and contraction of the gluteal muscles. When the weight goes up, the weight again moves back a little.
This exercise does not involve lifting weights above you. After reaching the dead center, the projectile lowers down.
Important technical aspects:
In no case should you bend it and throw your head back while moving.
The main goal of performing the swings is to strengthen the training of the muscles of the lower body and to develop the correct technique for the movement of the pelvis (flexion in the hip joint). This is of great help when doing squats and deadlifts. This exercise is useful to you no matter what you prefer: weightlifting, playing sports or crossfit.
When working with heavy weights, the swing is performed with two hands.
This makes the load more even.
Machs with a weight due to their versatility and effectiveness are very widespread. It is no coincidence that the exercise migrated from kettlebell lifting to crossfit and training of sports celebrities.
Regular execution of swings with a weight allows achieving the following results:
In fairness, it is worth saying that, despite all the advantages of the exercise, its performance is contraindicated in certain conditions of the body. First of all, this is pain and discomfort in the lower back or pelvic area, problems with the joints of the hips, shoulders or wrists, various injuries.
Beginners should not start their workouts by doing the swing with heavy weights. To get started, practice the movement with a small projectile under the guidance of an experienced instructor. After mastering the technique, you can increase the load.
In addition to swinging with a kettlebell, various training programs involve a number of other exercises with this projectile. Their combination allows you to develop strength and endurance of the muscles of the whole body. So, for example, more difficult exercises are a jerk of a kettlebell and its push. They are part of the competition program for weightlifters. However, beginners should not be discouraged, because the same crossfit includes many simpler movements: leg presses, weights, etc.
Therefore, there is always room for training.