Kettlebell Swing: The Most Efficient Exercise Ever

Kettlebell Swing The Most Efficient Exercise Ever
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More and more clients are moving away from 60-90 minutes gym sessions in today’s busy world and asking about the best ‘bang-for-your-buck’ workouts and exercises.

I’ll never say ‘X is the Best’ for most things, because I place a lot of importance on self-experimentation and believe in a highly individualized approach to health and fitness.

However, ‘The Kettlebell Swing’ is one exception to my rule.

The Kettlebell Swing would be my recommendation if you could only do One Exercise for the rest of your life. There are 2 reasons for that.

Your metabolism is boosted by Kettlebell Swing. Kettlebell Swing increases muscular endurance, power, anaerobic capacity and aerobic capacity.

Kettlebell swings works your every muscle from the base of your neck to the bottom of your feet, down your back side. It also strengthens your hips and abs.

Here are few exercises that can actually prepare you for the exercise before you even touch a kettlebell.

The Plank: Just like a plank does at the top of the movement, a proper kettlebell swing also requires you to brace your abs.

The Most Efficient Exercise Ever

The Most Efficient Exercise Ever

The Glute Bridge: To practice squeezing your glutes and thrusting your hips forward, this is the easiest way.

The Most Efficient Exercise Ever

The Most Efficient Exercise Ever

The Dead Lift: Of a static dead lift, put simply the swing is the dynamic version by using a kettlebell instead of a barbell or dumb bells.

To try a real thing, once you’re ready then keep in mind that pulling of the kettlebell with your arms are not required and that’s not a squat. Your arms are propelled by the force of your hip thrust and they don’t actually do any of the work.

The Most Efficient Exercise Ever

The Most Efficient Exercise Ever

To do a Kettlebell Swing (step by step):

Start with sit back into your hips, your feet a little bit wider than shoulder width apart, butt down and knees bend to just less than 90 degrees.

Begin with the kettlebell in front of you on the ground, far away enough that to grip it, you’ve to fully extend your arms. Tightly grip it, and then to engage your lats, press your shoulder down away from your ears and between your legs swing the bell back. Then thrust forward, stand up straight and propel your arms out in front of you. Keep your weight in your heels and the body should form a straight line at the top of the movement. Be mindful not to arch your back.

Keep your abs braced to protect your lower back and pull it back between your legs, once gravity takes action and the bell wants to lower back down, and repeat. To get your arms up to shoulder level, it may take a few swings. Remember to let the momentum do the work and not to pull the bell.

The Most Efficient Exercise Ever

The Most Efficient Exercise Ever

 

Few Extra Cues:

Do your best to keep the bell above your knees and inhale, on the descending part of the swing. And exhale, as you thrust to the top position.

Try using the swing for this quick 8 minute interval workout, once you get this movement down.

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