Kettlebell training can improve your posture. I’m a certified personal trainer and make a habit of including some KB training for all of my clients, regardless of their goals, since this tool is so versatile and even comfortable on the hands.
A kettlebell workout can be very useful in developing your posture when performed in the right way in terms of the target muscles.
Heel positioning: This determines the quality of your upswing in KB exercises involving swinging. You should ensure a firm grip on the ground, as any heel movement destabilizes you, throwing you off balance and causing a forward lurch.
Hip extension: You should avoid straining your lower back muscles as much as possible. Your hip extension should be in such a way that it’s positioned in perfect alignment with your shoulders. This position ensures that you concentrate more pressure on the right muscles; the hamstrings and lower hip area.
Spine positioning: Rounding your spine increases your chances of injury, as a result of too much pressure on your lower back. A neutral position is recommended for a perfect swing.
Lower back extension: You’ll achieve a great swing when the weight comes up to your shoulder level. If you’re a beginner, this might prove quite difficult to achieve, but remember to put your safety first. You should therefore not strain your spine, as you’ll master the technique progressively.
You should avoid swinging the weight very close to the ground because you’ll not be in a position to achieve the correct hip positioning. This also has the effect of targeting your quadriceps, which isn’t your target muscle here.
The above guidelines apply to swinging exercises using the kettlebell. My favorite is the two-handed KB swing, in which both hands are gripping one kettlebell. This is a whole-body exercise and one of the best for the lower back.
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