When efficiency and safety are top priorities for you when crafting a fitness program, you might be on the hunt for a single exercise that has three key qualities: It must build strength, challenge your cardiovascular system, and avoid putting a lot of stress on your joints. Sounds too good to be true, right? But surprisingly, there's one move that fits all three criteria: the kettlebell swing, a full-body exercise that requires one simple piece of equipment and can be tailored to meet your fitness level.
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00:00 Next, let me let you in on a little secret.
00:02 You want total body strength
00:04 and the best cardio workout ever?
00:07 The answer is right here.
00:09 Let me explain.
00:10 My name is Kayla Jeter,
00:11 and if there's one thing I've learned
00:13 from being a fitness coach,
00:14 it's that everyone's wellness process
00:16 and goals are different.
00:18 So no matter where you are in your fitness journey,
00:21 we wanted to provide you with some info
00:22 that can help you along the way.
00:28 Today, the kettlebell can be used for a ton
00:30 of different exercises,
00:32 many of which are compound movements,
00:34 those that target multiple muscle groups
00:36 and joints at the same time.
00:38 But the one exercise that most beginners
00:40 and advanced athletes alike will come to
00:42 time and time again is the kettlebell swing.
00:45 The kettlebell swing is so widely practiced
00:48 and beloved thanks to its versatility
00:50 and ability to quickly get the heart rate going.
00:52 While the exercise is truly a full body movement,
00:55 it particularly lights up the glutes, hamstrings,
00:58 core, shoulders, and lats.
01:01 Overall, the kettlebell swing increases strength,
01:04 improves balance, and cardiovascular fitness.
01:07 If you're new to kettlebell training,
01:08 try a six or eight kilogram kettlebell to start.
01:11 That's roughly 13 to 18 pounds.
01:13 If you have experience with strength training
01:15 or kettlebells, shoot for 12 kilograms or 26 pounds.
01:19 If you don't feel ready for a full swing,
01:21 simply practice hiking the kettlebell back behind you
01:24 and then placing it back on the floor.
01:25 Once you've mastered the basic swing,
01:27 try one-handed swing.
01:29 Follow the same steps as with the traditional
01:31 kettlebell swing, except only grab the handle
01:34 with one hand and use one arm to perform the movement.
01:37 Remember to avoid arching your low back
01:39 at the top of the movement too.
01:41 While I keep this up, head over to shape.com
01:43 and check out more info on kettlebell training,
01:46 form tips, and more exercise modifications
01:49 to meet you where you are in your current fitness journey.
01:52 See you next time.
01:52 (whooshing)