Shvung kettlebell press

Crossfit exercises

9K 0 12.02.2017 (last revised: 21.04.2019)

Kettlebell press shvung is a functional strength exercise, which is lifting a kettlebell over your head with a slight compression in the upper part of the amplitude. Can be performed with one or two weights. Working with a kettlebell instead of a barbell, we use a large number of stabilizing muscles, and the work is more complex - almost all large muscle groups of our body are loaded. The technique of a push press with a barbell and with a kettlebell is quite similar, but you cannot do without some features - this will be our article.

We will also consider:

1. What are the benefits of a push-up press shvung;
2. How to correctly perform a weight press shvung;
3. Crossfit complexes containing this exercise.

The benefits of exercise

What is the benefit of doing a kettlebell press shvung? The exercise perfectly develops the strength of all large muscles of the athlete, therefore it is often performed in a strength style (for a small number of repetitions). However, no one forbids you to take less weight and do more reps, which is the best fit for crossfit workouts.

The main working muscle groups are the quadriceps, hamstrings, glutes, deltoids, and triceps. It is necessary to have a sufficient level of stretching in them to perform the exercise technically correctly, without experiencing discomfort in the muscles, joints and ligaments.

Exercise technique

Pressing shvung kettlebells can be performed with either one or two kettlebells, respectively, the technique of these two varieties will also be different.

With 1 weight

Let's start with a single kettlebell bench press:

1. Take the starting position: the legs are slightly wider than the shoulders, the toes are turned to the sides, the back is straight, the pelvis is laid back a little.
2. Take the weights off the field with one hand, keeping the body in the correct position. Position yourself so that the kettlebell does not outweigh you to its side, the bottom of the spine should not be "rounded" to the side.
3. Perform one chest lift. To do this, you need to set the inertia a little by swinging the pelvis and make an explosive upward movement, all that remains is to “accept” the weight and fix it. With your free hand, you can help yourself balance by pulling it out to the side. Do not try to throw a kettlebell due to the work of the biceps and forearm - this is not only traumatic if you work with a lot of weight, but also disrupts the entire biomechanics of movement.
   
4. Start doing shvung. The basis of any shvung is a correct and powerful dip, because almost all movement occurs due to the explosive effort of the quadriceps. Do squats at about half the range and get out of this position as quickly as possible, while simultaneously squeezing the kettlebell up with the effort of your shoulders. The higher the kettlebell rises, the more we need to squeeze it up, in the last 5-10 centimeters the inertia is already extinguished, and we just have to fully straighten our arm due to the effort of the triceps.
   
5. Lower the kettlebell back to your chest and do another rep.

With 2 weights

Two kettlebell bench press technique:

1. The starting position is the same as in the previous version.
2. Lift the weights off the floor keeping them at a symmetrical distance from the body.
3. Perform kettlebell lifting. The movement is carried out due to the swinging of the lower back and the inclusion of the quadriceps in the work, as in the one kettlebell shvung. But here you need to make a slight deflection in the lower back and lean back slightly when you accept them, otherwise you will not be able to take a stable, stable position.
   
4. We do a squat and squeeze the weights up when standing up. This aspect is somewhat simpler than in one kettlebell shvung, since the kettlebell does not outweigh us, and the body does not tilt to the side following it. The biomechanics are the same as in the barbell press.
   
5. Lower both kettlebells to your chest and repeat the movement.

Crossfit complexes

In these complexes you can choose whether to perform a schwung with one or two weights. For a more complete development of the athlete in terms of all-round development and functionality, I recommend alternating these options at each workout.

Watch the video: Strongman Kettlebell Workout To Build Ripped Muscle u0026 Power (November 2024).