Kettlebell swing (also known as Russian swing, double-arm swing or conventional kettlebell swing) is a basic ballistic exercise used to train the posterior chain in a manner similar to broad jumping. It involves moving the bell in a pendulum motion from between the knees to anywhere between eye level to fully overhead [1] [2] and can be performed either two-handed or using one hand. There are three versions of kettlebell swing: Russian Swing, American Swing and Sport Style Swing.
The kettlebell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettlebell. The key to a good kettlebell swing is effectively thrusting the hips, not bending too much at the knees and sending the weight forwards, as opposed to squatting the weight up, or lifting up with the arms. This requires an intense contraction of the gluteal, abdominal and latissimus muscles. The swing can also be performed with a release and catch of the kettlebell, which helps train the proper swing pattern where the arms aren't pulling up at the top. This can be done with two hands switching to a supinated catch. The one-arm swing presents a significant anti-twisting challenge, and can be used with an alternating catch switching between arms. Further variations include the walking swing taking a step forward at the apex of each swing, the outside swing where the kettlebell swings outside the leg, and the kneeling swing, swinging between the legs in a one-leg half-kneeling position. [ citation needed ]
There is controversy within the kettlebell world about whether a swing can only be performed with a hip hinge, and not with a squat. Within the kettlebell sport world, employing knee flexion during the swing is more common.
There are two types of kettlebell swings:
There are many variations of the kettlebell swing, some are, but not limited to:
Within those variations there are plenty more variations, some are, but not limited to:
Kettlebell swing benefits include: [6]
Running is a method of terrestrial locomotion by which humans and other animals move rapidly on foot. Running is a gait with an aerial phase in which all feet are above the ground. This is in contrast to walking, where one foot is always in contact with the ground, the legs are kept mostly straight, and the center of gravity vaults over the stance leg or legs in an inverted pendulum fashion. A feature of a running body from the viewpoint of spring-mass mechanics is that changes in kinetic and potential energy within a stride co-occur, with energy storage accomplished by springy tendons and passive muscle elasticity. The term "running" can refer to a variety of speeds ranging from jogging to sprinting.
Professional wrestling holds include a number of set moves and pins used by performers to immobilize their opponents or lead to a submission. This article covers the various pins, stretches and transition holds used in the ring. Some wrestlers use these holds as their finishing maneuvers, often nicknaming them to reflect their character or persona. Moves are listed under general categories whenever possible.
The clean and jerk is a composite of two weightlifting movements, most often performed with a barbell: the clean and the jerk. During the clean, the lifter moves the barbell from the floor to a racked position across the deltoids, without resting fully on the clavicles. During the jerk, the lifter raises the barbell to a stationary position above the head, finishing with straight arms and legs, and the feet in the same plane as the torso and barbell.
The gluteus maximus is the main extensor muscle of the hip in humans. It is the largest and outermost of the three gluteal muscles and makes up a large part of the shape and appearance of each side of the hips. It is the single largest muscle in the human body. Its thick fleshy mass, in a quadrilateral shape, forms the prominence of the buttocks. The other gluteal muscles are the medius and minimus, and sometimes informally these are collectively referred to as the glutes.
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The deadlift is a weight and strength training exercise in which a loaded barbell is lifted off the ground to the level of the hips, with the torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting exercises, along with the squat and bench press, as well as a frequent lift in strongman. It is also occasionally used in armlifting. The deadlift is widely considered the King of all exercises.
The snatch is the first of two lifts contested in the sport of weightlifting followed by the clean and jerk. The objective of the snatch is to lift the barbell from the ground to overhead in one continuous motion. There are four main styles of snatch used: snatch, split snatch, power snatch, and muscle snatch. The full lift is the most common style used in competition, while power snatches and muscle snatches are mostly used for training purposes, and split snatches are now rarely used. Any of these lifts can be performed from the floor, from the hang position, or from blocks. In competition, only lifts from the floor are allowed.
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A lunge can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind. It is used by athletes in cross-training for sports, by weight-trainers as a fitness exercise, and by practitioners of yoga as part of an asana regimen.
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Terrestrial locomotion by means of a running gait can be accomplished on level surfaces. However, in most outdoor environments an individual will experience terrain undulations requiring uphill running. Similar conditions can be mimicked in a controlled environment on a treadmill also. Additionally, running on inclines is used by runners, both distance and sprinter, to improve cardiovascular conditioning and lower limb strength.
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A kick is a skill in association football in which a player strikes the ball with their foot. Association football, more commonly referred to as football and also known as soccer, is a sport played world-wide, with up to 265 million people around the world participating on a yearly basis. Kicking is one of the most difficult skills to acquire in football. This skill is also vitally important, as kicking is the way in which passes are made and the primary means by which goals are scored.
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