The Unexpected Joy of Throwing Heavy Objects Between Your Legs
For whom the kettlebell tolls? It tolls for fat loss and strong muscles
This week, I’m going a little more in-depth on the kettlebell swing. This is a foundation exercise. Combined with the Turkish Get-up, kettlebell swings can make you an absolute badass.
No other exercises needed.
At the same time, you can do these two exercises and still be able to do any other workouts you want, because they don’t take up that much time and don’t leave you out of energy. The best part is that the kettlebell workouts will make you better at your other physical activities without fail.
The kettlebell swing is perfect for those of us who:
Aren’t going to a gym full of machines and weights
Want a simple, straightforward workout that’s short and effective
Disclaimer at the footnote.1
Free Moon Rocks for every subscription to Time2Thrive! 2
Reasons to Love Kettlebell Swings
1. Full-Body Power in One Move
Kettlebell swings work on these areas:
Shoulders
Legs (hamstrings, quadriceps, and calves)
Back (trapezius, rhomboids, and erector spinae)
Core (abdominals and obliques)
Hips and butt (glutes)
You go after all of these in one explosive burst of activity. It’s strength and cardio in one.
2. Burns Calories
The swing boosts your heart rate and metabolism, helping you burn fat quickly. And this effect lasts for a few hours after the workout, too.
Evidence from studies:
The effects of kettlebell training versus resistance training using one's own body mass on physical fitness and physiological adaptations in obese adults: a randomized controlled trial
Ace Fitness examines the cardiovascular benefits of Kettlebell workouts
3. A Bulletproof Posterior Chain
Kettlebell swings can build strong glutes and hamstrings. This can help prevent or alleviate lower back pain and make lifting things, climbing stairs, hiking, or even running and biking, easier on you.
4. No Crunches or Situps Required to Build Your Beast-Core
I hate crunches and situps. I would much rather pick up a kettlebell.
Swings force your core to stabilize against momentum, making your abs work hard without doing bullshit crunches or sit-ups.
5. Minimal Space Required
Another reason to love these workouts. All you need is one kettlebell and a bit of floor space. Just move the poodle and the toddler out of the way to avoid crushing them.
6. Athleticism and Coordination Get a Workout Too
You’ll improve timing, coordination, and full-body athletic power. This gets you ready for all other sports, and even for common activities like carrying 10 grocery bags in at once instead of making two trips like a sensible person, but hey, who’s got time to waste making two trips, not me.
How to Do It
The main workout is to do 100 swings, in sets of 10 reps.
The swings should be explosive, with an exhalation on the way up and an inhale as the kettlebell comes back down. Breathe in through the nose, and give a sharp breath out through the mouth. Don’t be afraid to make some noise!
Start with two-handed swings and practice your form until you have it right. Then, move on to one-handed.
Hike the bell back towards you and swing it between your legs
Drive with your hips to swing the kettlebell up
Arms stay straight and loose, with a firm hand grip
The swing should only go as high as your shoulders
Breathe out forcefully on the swing-up
Breathe in on the way down
Make each swing powerful and at full force. If you are getting too tired to go full force, take a break and let your breathing return to the “I’m able to hold a conversation” level.
Breathe deeply and evenly between sets until you are ready to begin again.
To read more about the full workout combined with the Turkish Get-up, read the two articles linked at the end of this one.
Here is an excellent breakdown of why kettlebells are such a good workout and how to do them:
Common Kettlebell Swing Mistakes
Don’t do these things and you’ll improve your form and avoid injury:
Don’t start with too heavy a weight. Get used to the move and work on your form first. Then you can increase the challenge by upping the wight.
Don’t lift or swing with your arms. Drive the kettlebell forward with a powerful movement of your hips. Your arms are there to guide the kettlebell and should stay as loose as possible.
Don’t round your back; this will cause unnecessary strain.
Don’t squat by bending your knees too much- Watch This
Don’t forget to breathe: In through the nose on the way down, exhale sharply through the mouth as you thrust your hips and swing the bell up.
Don’t forget to engage your core to support the movement and take stress off the lower back. IE, tighten the abs.
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This post is for information purposes only. Always consult with your doctor before doing anything, even breathing. Be a responsible adult, and have an assessment done by a professional to ensure it is safe for you to start any new exercise program. By reading this, you take full responsibility for anything that comes after, including the end times. Good luck.
Moonrock Delivery not included. The rocks are provided as-is on the surface of the moon. No time limit on pick-up, take as many as you can carry.
Grips and hips! I love kettlebell swings!
Now I know why kettlebells. #3 and #6 posterior muscle strength and power - that’s what I need.