13 March 2017
The King of Exercises: Kettlebell Swings
If you were looking for the single perfect exercise—one that would not only burn a crapload of calories, scorch fat, build muscle, boost your endurance, but that would also improve your posture and keep you from getting lower back pain—you’d need to look no further than the kettlebell swing.
Why Kettlebell swings are awesome.
Why? Because they’ll give you:
Increased power. To properly do a kettlebell swing, you’ll need to do a powerful hip thrust using your glutes and hamstring muscles. In traditional weight lifting, these muscles, along with your lower back, are known as your “power zone” since they’re involved in virtually all forms of lifting, running and jumping movements. Even low reps of kettlebell swings will increase your muscular power by a ton.
Better muscular endurance. Muscular endurance is your ability to generate sub maximal muscular contractions for extended periods of time. Doing moderate to high reps of kettlebell swings will put your muscular endurance through the roof.
Increased aerobic capacity. Moderate to high repetitions of kettlebell swings will give your heart and lungs an incredible workout.
Increased anaerobic capacity. Kettlebells are a perfect match for interval training and the constant acceleration of your breathing and heart rate during HIIT will no doubt boost your anaerobic capacity.
Full body training. Burpees may be my favourite exercise ever but kettlebell swings follow close behind due to the crazy amount of muscles the single exercise works. In fact, kettlebell swings work everything from your core, to your shoulders, your quads, your hamstrings, your gluts (a.k.a. butt muscles), and your back. That’s a lot of muscles at once!
Basically, kettlebell swings are awesome.
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