Essential lift of the month: Kettlebell swing
The Kettlebell swing is a full body movement that is an essential component to any exercise regimen and fitness goal. Primary muscles used: Glutes, Hamstrings, Lats, Rhomboids, and traps.
Benefits of adding the kettlebell swing to your regimen:
- It is fun and puts a similar stimulus on your glutes and hamstrings as plyometrics WITHOUT the wear on tear on your joints.
- Good for cardio, strength, and putting on lean mass.
- Works great as a tool to perform with cardiovascular tabata training.
How to do it:
– Start with a Kettlebell on the floor in a “football hiking” position firmly grasp the handle with both hands and feel the tension in your glutes and hamstrings while keeping your back flat.
– “Hike” the kettlebell back in between your legs and snap your hips forward in a thrusting motion to propel the kettlebell forward so you are standing tall.
-Ride the momentum of the kettlebell, and let it fall between your legs before swinging up in a pendulum like motion again.
-You should feel your hamstrings and glutes doing the work. If you feel any pain in your lower back or shoulder – stop.
Before attempting this exercise do more in depth research or consult a reputable personal trainer on how to attempt this lift. Listen to your body and DO NOT work through pain.
Kyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.
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