Swing Swing Swing! The kettlebell swing is a ballistic exercise that can melt fat, build strength, improve your cardiovascular capacity and test your mental fortitude.
How To Kettlebell Swing
If you have never used a kettlebell, here is a step-by-step guide to get you swinging in no time.
Start by standing with your feet just outside of shoulder-width, toes slightly pointed out at 10 and 2. The kettlebell should be slightly in front of you, at 12.
Drive your heels down into the ground.
Imagine pinching a penny in between your shoulder blades, keeping them pulled back and down. This will help you avoid rounding your back.
Squeeze your glutes and midsection.
Keeping a neutral back, and a long neck, sit back and pick up the kettlebell with straight arms.
Stand up, keeping your arms straight, then sit back, hinging at the hips to initiate the swing, with the kettlebell going between your legs.
Stand up aggressively, pushing your hips forward. This will cause the kettlebell to glide up to chest level.
At the top of the swing, your hips should be open, and your glutes contracted to their max.
To lower, or backswing, think about sitting back on the chair, hinging at the hips, rather than squatting down.
Once your thumbs are near your inner-thighs, pop your hips forward again to initiate the next swing!
The 10-Minute Workout
The workout itself could not be simpler. Just swing! Start out with sets of 8-10 swings, and do as many sets as possible in 10 minutes. Keep track of your sets and rest, and aim increase the number of reps and decrease the amount of rest every time you do this workout. And yes, even one extra rep is an improvement!