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.
The Rowes Wharf Sea Grille at Boston Harbor Hotel has been showing movies for free all summer on a large outdoor screen set up to the side of the large gazebo by the waterfront.
BosGuy 