Kettlebell Swing WorkoutKettlebell Swing Workout

kettle bell

There has been a lot of talk around kettlebell training. I personally think, when done properly, is one of the best thing you can do for your body. For core strength, dynamic movement, glutes (butt), and overall strength. You’re only as good as your wheels. Lets walk through a simple Russian swing.

First, this is not a squat. Think of your hips as a hinge joint.

sorewinnerstraining.comSecond, do not arch backward and place undo pressure on your lower back

Third squeeze your glutes at the top of the movement to remind your body what muscle to use to drive that kettle upward.

Lastly, if you feel this in your lower back you are doing it WRONG. You should feel this in your hamstrings and glutes primarily, when tired (after a round or two), you should then feel a burn in your core area.

Short Swing Workout

3 Rounds within 6min 30sec

15 swings per round, rest as needed within the time limit

The weight you use should feel too heavy to lift above shoulder level without throwing it upward, but not so heavy that you can’t keep your grip.

Please feel free to ask more questions in the comments or share your experience with this workout. Thanks!


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