{"id":7018,"date":"2026-09-26T05:24:33","date_gmt":"2026-09-26T03:24:33","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=7018"},"modified":"2026-09-26T05:24:33","modified_gmt":"2026-09-26T03:24:33","slug":"kettlebell-sallama","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/kettlebell-sallama\/","title":{"rendered":"Kettlebell swing"},"content":{"rendered":"<p>Kettlebell swing, kal\u00e7a hareketinin y\u00f6nlendirdi\u011fi klasik bir egzersizdir: kal\u00e7an\u0131 h\u0131zla \u00f6ne iterek bacaklar\u0131n\u0131n aras\u0131ndaki a\u011f\u0131rl\u0131\u011f\u0131 \u00f6ne sallars\u0131n. Hareketi kal\u00e7a kaslar\u0131n ve uyluklar\u0131n\u0131n arkas\u0131ndaki kaslar sa\u011flar. Kar\u0131n ve bel kaslar\u0131n s\u0131rt\u0131n\u0131 sabit tutmaya yard\u0131mc\u0131 olurken kollar\u0131n kettlebell&#8217;e y\u00f6n verir. \u0130ki elle yap\u0131lan bu versiyonda a\u011f\u0131rl\u0131k yakla\u015f\u0131k g\u00f6\u011f\u00fcs hizas\u0131na y\u00fckselir.<\/p>\n<p>Kal\u00e7a hareketi, sabitlenmi\u015f bir egzersiz band\u0131n\u0131n direncine kar\u015f\u0131 kal\u00e7an\u0131 \u00f6ne itti\u011fin <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7423\">bantla pull through hareketine<\/a> benzer. <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=7288\">Halterle hip thrust hareketinde<\/a> de kal\u00e7a ekstansiyonunu \u00e7al\u0131\u015f\u0131rs\u0131n; s\u0131rt\u0131n\u0131n \u00fcst k\u0131sm\u0131 bir sehpaya dayan\u0131r. Swing hareketinde bunlara ek olarak h\u0131z ve zamanlama da \u00f6nem kazan\u0131r: geriye sal\u0131n\u0131mdan kal\u00e7a iti\u015fine ge\u00e7er, ard\u0131ndan kettlebell&#8217;in \u00f6n\u00fcnde k\u0131sa s\u00fcre s\u00fcz\u00fclmesine izin verirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Swing hareketinde g\u00fc\u00e7 kal\u00e7andan gelir; kollar\u0131n kettlebell&#8217;i y\u00f6nlendirir. \u00d6nce kal\u00e7an\u0131 geriye iterek \u00f6ne e\u011filmeyi \u00e7al\u0131\u015f\u0131rsan, a\u011f\u0131rl\u0131\u011f\u0131 sallamakla omuzlar\u0131nla kald\u0131rmak aras\u0131ndaki fark\u0131 hissedebilirsin.<\/p>\n<p>\u00d6n\u00fcnde ve arkanda yeterli alan\u0131 bo\u015falt. Kettlebell&#8217;i ayaklar\u0131n\u0131n biraz \u00f6n\u00fcne, kal\u00e7an\u0131 geriye itip dizlerini hafif\u00e7e b\u00fckerek ula\u015fabilece\u011fin kadar yak\u0131na koy. \u0130ki elinle s\u0131k\u0131ca kavra. S\u0131rt\u0131n do\u011fal konumunda kals\u0131n. H\u0131z eklemeden \u00f6nce kal\u00e7a hareketini yava\u015f\u00e7a \u00e7al\u0131\u015f.<\/p>\n<p>Kettlebell&#8217;i uyluklar\u0131n\u0131n \u00fcst k\u0131s\u0131mlar\u0131 aras\u0131ndan geriye \u00e7ek, ard\u0131ndan kal\u00e7an\u0131 h\u0131zla \u00f6ne itip bacaklar\u0131n\u0131 d\u00fczle\u015ftirerek do\u011frul. Kollar\u0131n\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde d\u00fcz tut ve kal\u00e7a iti\u015finin a\u011f\u0131rl\u0131\u011f\u0131 yukar\u0131 ta\u015f\u0131mas\u0131na izin ver. Onu belirli bir y\u00fcksekli\u011fe kald\u0131rman veya ba\u015f\u0131n\u0131n \u00fczerine sallaman gerekmez.<\/p>\n<p>Kettlebell a\u015fa\u011f\u0131 inmeye ba\u015flarken dik kal. Kollar\u0131n kaburgalar\u0131na do\u011fru d\u00f6nd\u00fc\u011f\u00fcnde bir sonraki geriye sal\u0131n\u0131m\u0131 kar\u015f\u0131lamak i\u00e7in kal\u00e7an\u0131 geriye it. Yukar\u0131 iti\u015fte nefes ver, geri d\u00f6n\u00fc\u015fte nefes al. Topuklar\u0131na do\u011fru sallanmadan veya ayak parmaklar\u0131n\u0131n \u00fczerine y\u00fckselmeden aya\u011f\u0131n\u0131n tamam\u0131n\u0131 yerde tut.<\/p>\n<p>Dizlerinin, kal\u00e7an\u0131n geriye hareketine yetecek kadar b\u00fck\u00fclmesine izin ver; bacaklar\u0131n\u0131 kaskat\u0131 tutma. Kettlebell bir yana sallanmaya ba\u015flarsa yere koyup tutu\u015funu ve duru\u015funu kontrol et. Bitirmek i\u00e7in son geriye sal\u0131n\u0131m\u0131n\u0131 yapmas\u0131na izin ver, ard\u0131ndan kontroll\u00fc bi\u00e7imde \u00f6ne y\u00f6nlendirip yere b\u0131rak.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Videolu_anlatim\">Videolu anlat\u0131m<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FYSxHifyI6s8%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/YSxHifyI6s8\" \/><meta itemprop=\"duration\" content=\"PT1M58S\" \/><meta itemprop=\"uploadDate\" content=\"2016-10-28T20:05:57Z\" \/><meta itemprop=\"name\" content=\"Kettlebell Swing\" \/><meta itemprop=\"description\" content=\"Kettlebell Swing\"><div class=\"lyte-wrapper\" title=\"Kettlebell Swing\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_YSxHifyI6s8\"><div id=\"lyte_YSxHifyI6s8\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FYSxHifyI6s8%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Kettlebell Swing<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/YSxHifyI6s8\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FYSxHifyI6s8%2F0.jpg\" alt=\"Kettlebell Swing\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Adim_adim_uygulama\">Ad\u0131m ad\u0131m uygulama<\/span><\/h3>\n<p class=\"num\">Kettlebell&#8217;in uyluklar\u0131n\u0131n aras\u0131ndan ge\u00e7ebilmesi i\u00e7in alan b\u0131rakarak arkas\u0131nda dur.<\/p>\n<p class=\"num\">Kal\u00e7an\u0131 geriye it, dizlerini hafif\u00e7e b\u00fck ve sap\u0131 iki elinle kavra.<\/p>\n<p class=\"num\">S\u0131rt\u0131n\u0131 sabit tutarak kettlebell&#8217;i uyluklar\u0131n\u0131n \u00fcst k\u0131s\u0131mlar\u0131 aras\u0131ndan geriye \u00e7ek.<\/p>\n<p class=\"num\">Kal\u00e7an\u0131 h\u0131zla \u00f6ne itip bacaklar\u0131n\u0131 d\u00fczle\u015ftirerek do\u011frul; kettlebell&#8217;in g\u00f6\u011f\u00fcs hizas\u0131na do\u011fru s\u00fcz\u00fclmesine izin ver.<\/p>\n<p class=\"num\">Kettlebell&#8217;in al\u00e7almas\u0131n\u0131 bekle; ard\u0131ndan kollar\u0131n kaburgalar\u0131na yakla\u015f\u0131rken kal\u00e7an\u0131 geriye iterek \u00f6ne e\u011fil.<\/p>\n<p class=\"num\">G\u00fcvenli bir tutu\u015fla ritmi tekrarla ve son geriye sal\u0131n\u0131mdan sonra kettlebell&#8217;i yere b\u0131rak.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sik_yapilan_hatalar\">S\u0131k yap\u0131lan hatalar<\/span><\/h2>\n<p>Do\u011frudan a\u015fa\u011f\u0131 oturur gibi al\u00e7almak, geriye sal\u0131n\u0131m\u0131 \u00e7\u00f6melmeye d\u00f6n\u00fc\u015ft\u00fcr\u00fcr ve kettlebell&#8217;i yere fazla yakla\u015ft\u0131rabilir. Kal\u00e7an\u0131 geriye hareket ettir ve kettlebell&#8217;in uyluklar\u0131n\u0131n \u00fcst k\u0131sm\u0131na yak\u0131n ge\u00e7mesini sa\u011fla.<\/p>\n<p>A\u011f\u0131rl\u0131\u011f\u0131 dirseklerini b\u00fckerek veya g\u00f6\u011f\u00fcs hizas\u0131na ula\u015ft\u0131rmak i\u00e7in omuzlar\u0131n\u0131 silkerek kald\u0131rmak, kal\u00e7an\u0131n \u00fcretti\u011fi sal\u0131n\u0131m\u0131 bir kol kald\u0131r\u0131\u015f\u0131na d\u00f6n\u00fc\u015ft\u00fcr\u00fcr. Kontrol edebilece\u011fin bir y\u00fck kullan ve a\u011f\u0131rl\u0131\u011f\u0131n ne kadar y\u00fckselece\u011fini kontroll\u00fc kal\u00e7a iti\u015fin belirlesin. \u00dcst noktada geriye yaslanmaktan ka\u00e7\u0131n ve kal\u00e7an\u0131 yeniden geriye g\u00f6t\u00fcrmeden \u00f6nce kettlebell&#8217;in geri d\u00f6nmesini bekle.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bilimsel_arastirmalar_ne_diyor\">Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n<p>Kettlebell swing; kas aktivitesi, bele binen y\u00fck, g\u00fc\u00e7 \u00fcretimi ve antrenman etkileri a\u00e7\u0131s\u0131ndan incelendi. \u00c7al\u0131\u015fmalar\u0131n \u00e7o\u011fu, yaln\u0131zca erkeklerden ya da yaln\u0131zca kad\u0131nlardan olu\u015fan k\u00fc\u00e7\u00fck gruplarla yap\u0131ld\u0131. Hi\u00e7biri kas b\u00fcy\u00fcmesini \u00f6l\u00e7medi.<\/p>\n<p>\u00dcst d\u00fczey 16 kad\u0131n hentbolcu ve futbolcuyla yap\u0131lan 2013 tarihli bir \u00e7al\u0131\u015fmada, swing ve <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&amp;p=9426\">Romanian deadlift<\/a> \u00e7ok y\u00fcksek arka uyluk aktivitesi \u00fcretti. \u0130kisi de arka uylu\u011fun i\u00e7 taraf\u0131ndaki semitendinosus&#8217;u d\u0131\u015f taraftaki biceps femoris&#8217;ten daha fazla \u00e7al\u0131\u015ft\u0131rd\u0131. S\u0131rt\u00fcst\u00fc bacak b\u00fckmede ise bunun tersi g\u00f6r\u00fcld\u00fc.<span id='quelle-1-7018' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/kettlebell-sallama\/#quelle-bottom-1-7018' ><sup>[1]<\/sup><\/a><\/span><\/p>\n<p>2012 tarihli bir \u00e7al\u0131\u015fmada 7 erkek 16 kg&#8217;l\u0131k kettlebell ile swing yapt\u0131. Her swing, kal\u00e7a kaslar\u0131nda maksimumun yakla\u015f\u0131k %80&#8217;i, bel kaslar\u0131nda %50&#8217;si d\u00fczeyinde k\u0131sa aktivite art\u0131\u015flar\u0131 olu\u015fturdu. Bir bilgisayar modeli, swing&#8217;in belde geleneksel bir kald\u0131r\u0131\u015f\u0131n ters y\u00f6n\u00fcnde, al\u0131\u015f\u0131lmad\u0131k bir kayma y\u00fck\u00fc olu\u015fturdu\u011funu g\u00f6sterdi. Yazarlar, bu y\u00fcklenme bi\u00e7imlerinin bir\u00e7ok ki\u015finin swing&#8217;in beline iyi geldi\u011fini, baz\u0131 ki\u015filerin ise belini rahats\u0131z etti\u011fini bildirmesini a\u00e7\u0131klayabilece\u011fini belirtiyor.<span id='quelle-2-7018' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/kettlebell-sallama\/#quelle-bottom-2-7018' ><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>6 haftal\u0131k bir \u00e7al\u0131\u015fmada, 21 gen\u00e7 erkek haftada 2 kez kettlebell swing veya s\u0131\u00e7ramal\u0131 squat yapt\u0131. \u0130ki grubun genelinde maksimum yar\u0131m squat kuvveti yakla\u015f\u0131k %10, dikey s\u0131\u00e7rama y\u00fcksekli\u011fi yakla\u015f\u0131k %20 artt\u0131; gruplar aras\u0131nda anlaml\u0131 fark yoktu. \u00c7al\u0131\u015fmada antrenman yapmayan bir kontrol grubu bulunmuyordu.<span id='quelle-3-7018' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/kettlebell-sallama\/#quelle-bottom-3-7018' ><sup>[3]<\/sup><\/a><\/span><\/p>\n<p>16 erkek 16\u201332 kg&#8217;l\u0131k kettlebell&#8217;lerle swing yapt\u0131\u011f\u0131nda, \u00fcrettikleri g\u00fc\u00e7 halterle squat&#8217;tan daha y\u00fcksek ve b\u00fcy\u00fck \u00f6l\u00e7\u00fcde s\u0131\u00e7ramal\u0131 squat&#8217;la kar\u015f\u0131la\u015ft\u0131r\u0131labilir d\u00fczeydeydi. Bununla birlikte squat&#8217;lar daha y\u00fcksek tepe kuvvetleri \u00fcretme e\u011filimindeydi. Zaman boyunca uygulanan kuvveti \u00f6l\u00e7en net impuls ise en a\u011f\u0131r kettlebell&#8217;le yap\u0131lan swing&#8217;lerde en y\u00fcksekti.<span id='quelle-4-7018' class='quelle-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/training.fit\/tr\/egzersiz\/kettlebell-sallama\/#quelle-bottom-4-7018' ><sup>[4]<\/sup><\/a><\/span><\/p>\n","protected":false},"featured_media":7023,"parent":0,"template":"","meta":[],"muskelgruppe":[1651,1653,1638,1645,1642,1635],"acf":{"isolation-type":"compound","difficulty":"medium","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"","target-muscles":24710,"equipment":5034,"muscles":[5304,5270,5284],"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[9440,9426,8965]},"yoast_head":"<title>Kettlebell swing | Training.fit<\/title>\n<meta name=\"description\" content=\"Kettlebell swing: kal\u00e7adan mente\u015fe hareketi, iki elle tutu\u015f, 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