I have a lot of favorite moves when it comes to full body exercises. But the kettlebell swing is definitely high on the list. This is a powerhouse move that works a lot of muscles all at once including your cardiovascular system. A couple of these and your heart is sure to get pumping!
How to do the move
Begin in a squat position making sure that your knees don’t go over your toes. Grasp the kettlebell and let it swing back between your legs, then thrust your hips forward as you stand up straight making sure to keep your core tight. Let your hip thrust propel your arms and thus the kettlebell out in front of you.
Make sure that all the work is being done by your hips and that you’re not using your arms to propel the kettlebell. When the kettlebell starts to swing back towards you, let it swing back between your legs as you lower into a sem-squat position before thrusting your hips forward again.
Muscles that benefit
The main muscles that this move works are the quadraceps, calves, adductors (those muscles at the top of your inner thighs), erector spinae (lower back), glutes, and hamstrings. Secondary muscles used for stabilization include the trapezius (neck and upper back), core muscles, and latissimus dorsi (mid back). As you can see, this move hits a lot of muscles. Because of the high number of muscles used along with the main muscles used being in your legs, your heart rate is sure to get going after just a couple kettlebell swings.
How to use this move
Kettlebell swings are a great all over move that gets your heart going and so it can be used as cardio. It’s an especially great cardio alternative for someone who needs a low impact cardio option.
A great way to use this move is to put it in between moves that do not get your heart going in order to increase the intensity of your workout and burn more calories by keeping your heart rate up. For example, do some kettlebell swings in between sets of biceps curls and push ups in a HIIT style workout. This move can also be done as a warm up to a standard strength training workout.
Get the equipment
Try my favorite kettlebell for this move. You can also use the Ultimate Sandbag, but I find the move easier with a kettlebell.
Photo by @N3T1O is licensed under CC BY 2.0
Pamela Bruesehoff
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I was on the fence about buying kettle bells but this post just pushed me over the edge:) I can’t wait to get started!
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I love my kettlebell! I started with just one and can’t wait to add to it.
A study distributed too 100 jourbalists in Sweden and Russia explores their views on journalistic autonomy:
the professional duties of journalists, the degree of autonomy they enhjoy in theiir day-to-day work, along with
reporters’ opinions about the advancement off
preszs flexibility. The findings reveal that reporters in both countries share
many expert values but also feel pressures on their pfofessional
autonomy – in Sweden primarily a business pressure and in Russia mainly a political pressure however also thee industrial
interests of advertisers and owners. There are also some clear differences.
Self-reliance in everydaay work is less for Russian reporters
and the challenges ahead off releasing more common – and
they havce a negative view on the development of press flexibility.
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Nagyon gusztának néz ki és jól is hangzik!Én a padlizsánnal csak rántva vagy krémbe vagyok barát. Próbáltam rakott padlizsánt, de nem jött be, aztán megmaradtam a kedvelt változatoknál. Eddig!
Comment…Awsome article and right to the point. I don’t know if this is truly the best place to ask but do you people have any ideea where to employ some professional writers? Thx …
Interesting how much controversy this poem has generated. 27 comments and counting, versus 9 for Mencius’s last poem. Is it the controversial message or the ease of understanding (I didn’t understand more than half of Grant’s Tomb) or a combination? Would seem to confirm Palmer’s thoughts regarding poetry…
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