A Closer Look at the Muscle Groups Used in the Kettlebell Swing
Muscle and Motion created a short video showing a skeletal frame with muscles performing 3 variations of the kettlebell swing. If you’ve ever wondered what is happening inside your body as you perform kettlebell exercises, this video details the effects on your muscles and body. It also illustrates the proper technique of the swing, specifically the importance of keeping your back straight throughout the entire movement.
You’ve most likely already have seen plenty of workout videos and exercise tutorials of individuals doing various kettlebell exercises. However, this particular video gives a completely different perspective from the inside out! Watch how the muscles flex, contract and expand while the kettlebell is being swung. See exactly how the joints in your body hinge and rotate. It really leaves no doubt as to why kettlebell exercises are some of the best ways to build muscle!
This video is part of a training app to help guide individuals with proper techniques for exercises. Apparently, users of this popular app have requested that kettlebell exercises be included in future updates. You’ll need a subscription to Muscle in Motion to gain full access to their library of 3d videos. Although it does appear they have a free trial to preview these exercises should you want to test it out.
Kettlebell Training for Combating Muscle Loss
An interesting case study was recently conducted to show the effects of kettlebell training with elderly women who have sarcopenia. This condition is simply the result of muscle loss due to aging. When your body is young and growing, your muscles naturally get bigger. As you get older that growth eventually stops and will, in fact, reverse.
This experiment took a group of 33 women ranging from 65 to 75 years in age and split them into two groups. Group #1 performed kettlebell training exercises in 60-minute sessions, twice a week over the duration of 8 weeks. The second group served as the control subjects. They continued their daily activities which did not involve any exercising at all. It should come as no surprise as to which group retained more muscle mass.
Viewing the results from the aforementioned study, a lot of numbers are lumped together in a confusing fashion. One thing is clear, however. Participants in the kettlebell training group had a significantly increased sarcopenia index (a test approximating muscle mass), grip strength, and back strength. A four-week “detraining” period was also observed to see what sort of retention kettlebell training had for those participants. It was noted that the benefit from kettlebell exercises over that initial eight-week period continued even during the weeks after.
We’ve always known that kettlebell training and exercises are a great way to stay in shape, whether you’re elderly or otherwise. It’s nice to see some data emerge supporting that assertion. Unfortunately, it doesn’t get into detail as to what specific kettlebell exercises were performed. We can only speculate that it most likely included the basics such as swings, squats, and lunges.