Supercharge Your Workouts With The Kettlebell Swing!
Want to supercharge your workout, sending it into high gear?
If so, one exercise that you will want to consider adding to the mix is the kettlebell swing.
Kettlebell training is starting to become more and more popular as people realise all the unique benefits it has to offer and also enjoy the change of pace from traditional gym moves.
While there are many different exercises you can perform using kettlebells, the kettlebell swing is one of the most popular.
Let’s go over what this exercise is all about and how you can include it as part of your own workout program.
Benefits Of The Kettlebell Swing
First let’s talk about the benefits of the kettlebell swing.
Because the kettlebell swing is a compound movement, meaning you’re using several muscles at the same time, it’s great for burning calories and boosting your metabolic rate.
After a few sets of the kettlebell swing, you can easily expect to burn calories faster for the 48 hours that follow. This makes it ideal for fat loss purposes.
Next, it’s also great for building muscle. If you choose to increase your calorie intake and focus on doing this move, you’ll be seeing strength and potentially size gains in all main muscles of your body.
It hits the shoulders, back, chest, glutes, hamstrings, and quads, all in one fluid movement.
Another great thing about the kettlebell swing is that it will improve your range of motion.
While many strength training exercises can actually decrease your range of motion, the kettlebell swing will increase it thanks to the distance the kettlebell travels while executing the movement.
This in turn can make you more flexible and agile for other exercises you might do in your workout program.
And finally, let’s not forget the cardiovascular benefits it will bring.
This move is great for improving cardio function as it’ll get your heart rate up and keep it there until the set is over.
Doing a few sets of these in a row with a short, 30 second or so break in between each set is a great way to structure a HIIT session.
How To Do The Kettlebell Swing
So how do you perform the kettlebell swing?
To do it, hold a kettlebell in both hands with the arms extended down between your legs.
The feet should be slightly wider than hip width apart, toes turned out and knees bent.
The body and back should be upright. Note that at no point during this exercise should you ever round your back, so avoid doing so.
Now, swing the weight back between the legs and as it reaches directly under you, ‘pop’ the hips upward as you drive the kettlebell overhead.
Allow it to come up to past shoulder height (but not directly over your head) and then swing it back down to complete the rep.
Continue on with the next rep, doing it in a fluid movement pattern.
Adding It To Your Workout Program
Now that you know how to do the kettlebell swing, how do you go about adding it to your program?
Start adding it one or two days per week, doing it at the start of your session.
Because it is so intense and demanding, it’s critical that you have as much energy as possible.
Once it’s finished, then you can follow up with the rest of the moves in your workout program.
Alternatively, some people may choose to use a lighter weight when doing the kettlebell swing and use it strictly for cardio purposes instead, doing it during their cardio, not strength, workouts.
So if you have not yet tried the kettlebell swing, consider doing so. You have nothing to lose and everything to gain.