The 👑 KING of ALL Exercises? Kettlebell Swings

The 👑 KING of ALL Exercises? Kettlebell Swings



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Kettlebell swings are an incredibly powerful exercise with a history and reputation of incredible and often perplexing results. This video dives into the two-handed kettlebell swing, it's benefits, proper technique and at the end of the video, a few sample workout programs are given. Whether your goal is to burn fat, build muscle, generate power or become more athletic, kettlebell swings have much to offer.

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The kettlebell swing is one of the simplest
exercises you can imagine, amounting to little more than an explosive standing hip
thrust. Yet, despite it's simplicity, it's reputation
is that of a complete game changer, whether your trying to increase athletic ability or
alter the composition of your body, kettlebell swings are notorious for creating jaw dropping
effects. In this video we are going to go over what
these effects are, and how to perform the swing and at the end of the video supply a
simple routine and help you best utilize kettlebell swings to maximize their training potential. First it must be said that there are a different types of kettlebell swings, the one we will go over in this video is the 2
handed, hard style swing. This swing is the foundational swing I would
recommend learning first. This is a Russian originated swing known for
creating such extreme changes in those who utilize it, that the effect has been given
a name, the what the hell effect . It is called this because those who train
these seriously notice athletic gains in ways that don't even seem to make logical sense. For instance, when I started doing kettlebell
swings I broke past my old personal pull up record and developed more endurance than what I
had when I ran track and field in high school. And this is by no means an uncommon experience. You see kettlebell swings focus primarily
on the chain of muscles and connective tissue known as the posterior chain. Because these muscles are behind you, most
people don't tend not to see or think about them as often as their anterior counterparts. However, this is where nearly all the meaningful
strength and power in the body comes from. In fact, he power of the posterior chain is
so important to physical performance that it is universally recognized on a subconscious
level. All humans and animals instinctively recognize
when another animal is prepared to attack because they lower the body and pre-load the
posterior chain, preparing to explode forward into action if needed. However it's not just the muscles being trained,
but also how they are being trained. If you just want to strengthen the posterior
chain, deadlifts are a great option. Kettlebell swings add another element to the
equation, ballistic movement. Ballistic movements not only strengthen the
muscles, but also generate high levels of power. This means that much like our wild cousins
of the animal kingdom, kettlebell swings can create a strong and explosive posterior chain
capable of sudden and intense displays of power. Also, when done correctly, swings are low
impact, use a relatively low weight compared to one's max, and utilize such a robust chain
of muscles, they can be done for high repetitions. This creates an amazingly effective means
of developing high intensity stamina. In the american midwest, this ability to use
strength and power for extended periods of time has being aptly named farm boy strength. This effect has made kettlebells in general
a favorite among wrestlers and martial artists of all kinds who have to rely on intense physicality
over many rounds of effort. This propensity for high repetition, high
intensity also makes swings a massive calorie burner. In fact a study done by the American Council
of Exercise showed that kettlebell swings burned calories at an incredible rate of 1200
per hour, roughly the same as running continuously at a 6 minute mile pace. When first starting swings this becomes self
evident, as it feels very similar to sprinting in terms of cardiovascular activation. And in terms of body re-composition, swings
give the added bonus of heavily working the largest muscles in the body, the glutes. Meaning the metabolism will be elevated for
days as the glutes resupply glucose and increase protein synthesis to heal before the next
training day. And finally, perhaps my favorite effect of
swings is their ability to help correct the all too common anteriorly tilted pelvis. One of the long term effects of sitting is
tight hip flexors and weak glutes hamstrings and core, causing the pelvis to often tip
forward. This alters the posture from head to toe and
makes injury during sport and exercise much more likely. Kettlebell swings just happen to strengthen
glutes, hamstrings and core while opening the hip flexors. And this alone, I often find will increase
athleticism in unexpected ways as the joints settle into more biomechanically advantageous
positions. To start, stand with feet slightly wider than
shoulder width apart and facing forward or slightly to the side. Then place the kettlebell a few feet in front
of you. Now slightly bend at the knees while creating a deep hinge in
the hips. Be sure to keep the spine straight throughout
the entire movement, never rounding the back. Now put both hands on the hands of the handle of the kettlebell,
and pack the shoulder blades into the back by activating the rhomboids and the lats. Next, hike the kettlebell back like you were
hiking a football. Bring the kettlebell between the legs until
the wrists reach the thighs. Then thrust the hips forward powerfully as
you raise up into a tall stance, launching the kettlebell forward with the power of the
hips. The arms and shoulders themselves never actually
pull the kettlebell up, but instead simply relax and keep hold of the kettlebell as the
momentum to the hip thrust lifts the weight into the air. Breathe out forcefully as you thrust the hips
and near the top of the movement, contract the glutes and the abdominals. The goal is to create enough force to float
the kettlebell up to about chest height. Once it reaches this height let it fall back
down as you breath in and let the arms smoothly guide the kettlebell back between the thighs. When the wrists have reached the thighs, contract
the glutes again and powerful extend the hips as you breath out and perform the next repetition. Be sure to drive through the heels and be
careful not to make this a squat. The movement should be mostly in the hips
and very little in the knees. Here's an example of a common HIIT style kettlebell
swing workout. Though if your new to the swing I would try
something simplier to learn the skill and adapt to the exercise first, like 3 sets of
10 reps 3 times a week with a minute or two break between sets. …If you'd like to learn more about training
with kettlebells and get access to more workouts, If you enjoyed be sure to subscribe and check
the bell icon for notifications of future videos. Also be sure to leave any comments or questions
in the comment section below and until next time, keep moving everyone.

#KING #Exercises #Kettlebell #Swings

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