Last Updated on October 9, 2017 by MarcyPro
There’s a reason for the recent kettlebell fad in today’s fitness culture. These powerful workout weights offer both strength training and cardio health benefits in one compact product. When performed properly, kettlebell workout routines can improve posture, strengthen your heart, burn fat, and improve back health. Since the most invigorating of these workouts is the Kettlebell Swing, we put together some tips and instructions to properly master this explosive move:
Why the Kettlebell?
Kettlebells, when used properly, can offer more satisfying results than both cardio and free weights. The kettlebell’s design, resembling a cannonball with a handle to offset the center of gravity, forces your body to work more muscles while exercising, resulting in a greater number of calories burned. This powerful home gym product not only offers a highly effective method for losing weight but it also increases strength and muscle growth like no other workout accessory can. And the best part: no other equipment is required! With nothing more than a single kettlebell you are able to turn any room in your house into a home gym equipped for both cardio and strength training.
To purchase your own top quality kettle bell set check out the Marcy 50lb Kettlebell Set.
The Kettlebell Swing
Now onto the classic kettlebell workout that is going to change your health and physique more than any other exercise: the Kettlebell Swing. This powerful movement will develop your hamstrings, back and posterior chain while increasing speed, cardiovascular fitness, flexibility and core strength all at the same time. Oh, right, and it also burns A LOT of fat! Before you begin practicing this powerful exercise, here are a few tips that you should consider to avoid injury and get the most out of your training session:
- Don’t overwhelm yourself the first time; start with a reasonable kettlebell weight as you begin to learn and practice the swing movement. On average, a good starting weight is around 35lbs for men and 18lbs for women.
- Don’t get discouraged if you are fatigued after only a few repetitions the first few times. The kettlebell swing is known for burning energy at a pace quicker than your body is used to.
- Explode with each rep. You should take it easy the first few times you try the Kettlebell Swing, but once you have the form and motion down, go for explosive reps to maximize results.
- Focus on the form, as an improperly executed swing can actually cause injury and prevent optimal results.
Before you try the kettlebell swing
The most important component of this exercise is the hinging motion. In order to get your body used to this motion, we recommend performing the following practice exercise:
- Hold a kettlebell behind your back with two hands
- Set your feat shoulder-width apart
- Bend your knees while pushing your hips back
- Keep your chin up as you slowly bend forward
- Squeeze your glutes to come back up
How to do the Kettlebell Swing
If you are able to properly execute this hinge then you are ready for your first Kettlebell Swing. Just remember, take it easy at first. Here’s how to do it:
- With the kettlebell in front of you on the floor, bend over to grip the handle with both hands
- Keep your feat shoulder-width apart, arms straight and tilt the kettlebell down slightly
- Engage your lats as you pull the kettlebell high inside of the thighs
- Pop the kettlebell forward in one fluid, powerful move
- Raise the kettlebell up to shoulder level
- Swing the kettlebell back between the thighs and repeat
Practice this powerful move one to two times a week for a stronger, leaner, healthier body.