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Cómo usar las kettlebells para hacer swings

Seguro, por lo menos, ya viste las kettlebells o pesa rusa en tu gym. O quizá, las has usado ya en el área funcional o en el estudio de entrenamiento funcional, o crossfit.

Si es así, checa por qué generan ese esfuerzo distinto al de unas mancuernas o barra; y si aún no te has atrevido a usarlas ¡Checa cómo!

El ejercicio “base” o más característico son los swings usando la kettlebell o pesa rusa como resistencia externa a vencer.

En ocasiones, puedes usar las sandbells, que son muy parecidas y siguen el mismo perfil de resistencia, pero de tela y rellenas de arena.


La principal característica diferenciadora de una pesa rusa, al estar en movimiento, es que genera inercia, por lo que requieres de “auto-control” muscular y articular, para que no domine el movimiento y tú puedas contrarrestarla.

El movimiento en un Swing es así:kettlebell-workouts

  • Flexiona rodillas
  • Extiende la cadera.
  • Aprovecha el impulso para con los brazos estirados, elevar la pesa rusa.
¡Cuida que la kettlebell o sandbell no gire de más! Podrías lastimarte.

Sigue con swing ruso, frenándola a la altura de los hombros.


Luego intenta el swing americano, en que la pesa rusa llega arriba de la cabeza. ¡Básico mucho control, para frenarla justo arriba y no te lastimes hombros o muñecas!

swing americano

TIP: Cuando el sandbell o kettlebell esté a la altura de la pelvis, empuja ligeramente con la cadera, haciendo una flexión



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