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Have you heard of the wildly popular piece of workout equipment called the kettlebell?
In case you haven’t heard of it yet, the kettlebell is a type of dumbbell made of cast iron or cast steel. It resembles a cannonball with a looped handle and was originally made as a counterweight for market scales. Since then, it has evolved into a piece of valuable equipment that fitness beginners and enthusiasts alike use to enhance and develop power, speed, and strength.
Kettlebells can be used in a variety of exercises, but its namesake, the kettlebell swing, is specifically known for being one of the best strength and conditioning exercises that there is.
The objective of this exercises’ form and its movement, called the swing, is to develop power through the forcing of the hips forward. When performing kettlebell swings correctly, you can expect to feel a burn in your core, glutes, hamstrings, quads, back, delts, and arms! Talk about a full-body exercise!
Because of the sheer weight of this piece of equipment, and the powerful momentum that the motion of this exercise creates, proper form and technique are extremely important when it comes to preventing injury.
Many people associate the kettlebell swing with the squat, but a swing with a squat is a completely different exercise. The kettlebell swing utilizes a hip hinge movement where you push your hips backward to lean your torso forward, not bend your knees to sit down like you would with a squat. You can find a tutorial on the appropriate mechanics of a kettlebell swing here.
(Please always consult your licensed physician before beginning any workout routine as this information is only for educational purposes.)
The benefits of kettlebell swings shoot far past the fact that it is a great way to increase your heart rate and burn some calories. Kettlebell swings can help with the improvement of cardiovascular health, enhance flexibility, improve balance, speed, strength, and posture.
Want to experience the impact of kettlebell swings for yourself? Here’s an example of how to wean yourself into a consistent and life-changing kettlebell regimen:
– Start with 15-20 swings a day until you get comfortable with the motion, and you perfect the form and technique to avoid injuries
– Begin to add 10-20 swings each day to increase your stamina and strength
– Work your way up 3-10 rounds of 30-50 swings, increasing the number of rounds or reps each day
Kettlebell swings are a great exercise that you can do in your home, anytime you want, but be careful when you are performing it. Select the correct weight for your fitness level and make sure you have enough room to maneuver and a strong, two-handed grip on your kettlebell.
Too small of a space or too loose of a grip can cause the kettlebell to go flying and damage furniture or severely injure someone.
Again, always consult a licensed practitioner before beginning any workout routine. This information is for educational purposes only.