Healthy Tip: Kettlebell Swings
Jan 4th, 2011
2011 is the official H&H year of toning. Last year I was very focused on getting to and maintaining a certain weight. While in that pursuit, I let a few other areas go to pot. Specifically, my rear end. I have a very contentious relationship with my butt. It wants nothing more than to melt into the back of my leg. I, on the other-hand, demand it look like Jessica Biel’s even though I only average doing 2-5 squats a week. I figure in Florida time, I have 2 1/2 months to literally get my ass into shape before bikini season arrives. If you are lucky enough not to live in Florida, you have closer to 4 months.
I am banking on the kettlebell to do the trick. Here’s why I think I am going to give Ms. Biel a run for her money:
1. Kettlebells are highly efficient and allow you to do fitness and weight training in one workout at the same time. Efficiency & time - two things highly sought after in mom world.
2. Swings develop the important posterior (aka: butt) chain muscles of the body such as the hamstrings, glutes, core and back. These muscles are often overlooked with traditional weight training but they are crucial for a large number of sports as these muscles are heavily involved in sprinting, jumping and tackling movements. Okay, I don’t know how much tackling I’ll be doing but I would love an increase in strength for my sprinting.
3. Swings work the abs and strengthen the core muscles as they provide a stable platform for other muscles to pull from. Traditional crunches are useless and do nothing for you, hit your abs with functional abdominal training that actually has benefit in the real world.
4. A key benefit of kettlebell swings is that they train all parts of the back from the lower back all the way to traps. They train all the muscles together giving you a great functional workout.
5. High rep swings also develop back endurance which has a very positive effect on the reduction of back injuries. Example: No more back strain from toddler lifting!
6. Swings are a fantastic conditioner and body fat burner. More and more studies are concluding that greater body fat burning occurs when training is performed at higher intensity levels rather than long slow endurance type training.
Getting Started:
Stand straight with your legs shoulder width apart.
Lean forward at your waist slightly and bend your knees so as to go into a semi-squat. Keep your back arched and head facing forward steadily.
Try a light kettlebell first. I picked up a 20 lb. bell at my local used sporting goods store for $40. Let you arms hang loosely and raise the weight with both hands over your head and inhale. Then, swing the weight with both hands in between the legs towards the back of you while exhaling. Move the kettlebell using power thrusts from the hip, thigh, and lower back muscles. Powerful hip snap on every rep are musts.
Work your way up to 5 sets of 20 reps of kettlebell swings with a minute pause between each set of repetitions (3x a week). I started with 3 sets of 20 and am definitely feeling the effects. With heavier weights, inhale on the swing between your legs and exhale when you raise it above your head.
Give the kettlebell a try and let me know how it works for you. If you are a kettlebell fan already, share your workout!
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Written by Lea Barlow • Leave a comment
