It don't mean a thing if it ain't got that swing

If you want an exercise that would not only burn a ton of calories, scorch fat, build muscle, increase your endurance, as well as improve your posture and keep you from getting low back pain then I prescribe the kettlebell swing.

With all the benefits it has to offer, kettlebell swings are truly one of the great kings of exercise movements.

How to perform the swing

Stand with your feet shoulder width apart and hold the kettlebell handle in both hands. Keep your weight spread evenly through your heels and forefoot. Bend your knees, descend into a quarter squat and push your hips back. Lean forward and lower the weight between your knees. Keeping your arms straight, your shoulders back and without rounding your back, thrust your hips forward and swing the kettlebell up to your preferred height. Allow gravity to pull the kettlebell back down as you push your butt back, bend your knees, and get ready for another swing.

Kettlebell swing uses

The swing can be used to increase power, improve endurance and increase your V02 max. To increase power use a heavy weight and perform sets up to 10 reps or so. Perform exercise for 5 sets. This is a difference rep range to traditional free weights and this is due to time under tension (I’ll talk about that in a later article). Muscular endurance can be improved by using a moderate weight and performing more reps; around 25 is a good number. Kettlebell swings can be used as an effective aerobic exercise. Use a light kettlebell and perform high repetition sets of 50 or more reps to give your heart and lungs a workout. Kettlebell enthusiasts often work up to sets of 500 to 1,000 continuous reps. when performing high rep sets of kettlebell swings. Try to set a steady rhythm and stick to it.

If you would like to know more about the benefits of kettlebells then contact us for an appointment.


Our Locations

Holy Trinity Lamorbey Church of England Primary School

16 Burnt Oak Ln, Sidcup DA15 9DB

Martials Arts Classes - Sundays 09.30 -12.00

Holy Trinity Hall

148 Station Rd, Sidcup DA15 7AB

Group Classes - Wednesdays 19.30 - 20.30


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