Kettlebell Swings

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What do these 5 statements have in common?

They burn a ton of calories.
They strengthen your hamstrings, glutes, lower back and core.
Oh and they also strengthen your upper back and shoulder muscles.
They provide cardiovascular training.
They burn fat.

 

Have you got it yet?

 

Kettlebell swings!!! And if you haven’t tried them, I encourage you to do so. And not only do they accomplish the 5 things above – they are fun!

 

HOW TO:

Stand with your feet should width apart, holding the kettlebell with both hands having your arms straight down.

Start the swing by taking a deep inhale, smile and hinge at your hips. (Keep your arms straight and locked out for the duration of the movement.)

As you hinge your hips let the kettlebell swing slightly behind your legs to gain momentum. Keep your chest tall and head up as not to round the back.

Exhale as you drive your hips forward to a standing position and thrust the kettlebell forward.

NOTE: You want to make sure that you’re using your hips to initiate the swing and not the arms. Think of your arms and hands as just being hooks for the kettlebell. As you thrust your hips forward let the momentum carry the kettlebell upwards, remaining tall in the process.

Inhale and let the kettlebell swing down. Keep the momentum going as you start the next swing.

Repeat for 30 seconds or for a set period of time. Or try this kettlebell enjoyout:

 

ENJOYOUT

30 seconds of swings / rest for 30 seconds
30 seconds of squats (holding the kettlebell) / rest for 30 seconds
30 seconds of deadlifts (holding the kettlebell / rest for 30 seconds
30 second plank / rest for 30 seconds
Rest for 60 seconds. Repeat 4 – 6 times and ENJOY!

 

TIPS:

The swing is a hinge, not a squat. Keep a tight core, straight back and get your hips behind your centerline. Don’t lean back at the top of the swing. Make

The hinge is explosive. It is all about snapping your hips forward and letting your arms float up. It is not about lifting the kettlebell with your arms. Focus on the lower body and let your arms guide the kettlebell up and down – not controlling it!

Don’t lean back at the top of the swing. Use your core and keep your body in a straight line. Your hips hinge forward – never backward!

 

Move your body, put good things in and ENJOY every day!

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