The two-handed kettlebell swing is the most basic of all kettlebell movements, and it is one of the most important movements to master if your goal is to live a longer, healthier life.
The idea is to grab the kettlebell between your legs with a wide stance and, while you’re keeping your back completely straight, to hinge at your hips and bring the weight backwards. As far as reps, it’s important to realize that kettlebells are not like your typical weight exercises that most people do for several sets of ten to 20 reps.
Oh, and ladies, don’t shy away thinking kettlebells are only for men, turning them into the Hulk. There are plenty of movements with a kettlebell beyond the basic swing, but unless you have direct coaching, the risk of injury is too high. The secret is out: Training with kettlebells is a great way to increase power and strength while burning fat.
Although it’s tempting to grab the heaviest kettlebell that you can handle, adding weight to a movement with improper form will exponentially increase the likelihood of getting injured.
The fix: Practice kettlebell swings to experience this transfer of power from lower to upper body. Swinging a heavy weight without control can result in a pulled muscle (or a broken television set!).
The fix: A slower, controlled movement will strengthen stability muscles and larger muscle groups at the same time.
While super-cushioned running shoes might be worn for leg pounding runs on pavement, they aren’t ideal for kettlebell training because they don’t allow for natural movements of the foot, ankle and lower leg ligaments.
The fix: Try doing your kettlebell workouts in minimalist shoes (or barefoot if you have the strength).
The fix: Focus on completing 10 reps of any given kettlebell exercise with perfect form before increasing reps. Fat-Burning Ab Exercises FitnessAbdominal exercises to burn fat, flatten your belly, and strengthen your core.
Take inches off your waistline with this do-anywhere move from fitness expert and teacher Jessica Smith. From hardcore strength athletes to middle-aged moms, kettlebells have been adopted for building power, getting healthier, and absolutely torching body fat.


The two-handed swing primarily works your hamstrings and glutes, making it an awesome butt blaster, in addition to a fat loss tool. Once it hits the bottom position, powerfully contract your hamstrings and butt to explode the weight upwards in front of your body. Kettlebells were used by Russian strength coaches to build aerobic endurance with lengthy sets, often for time instead of reps.
Make it fun by racing yourself every time to see how fast you can hit a prescribed amount, or try ladders like so: 5-10-15-20-25-30-25-20-15-10-5 swings with short amounts of rest between each set. Neghar Fonooni is a female strength coach and a generally strong chick who trains predominantly with kettlebells. Plus, you can get fantastic results using just the basic swing, so give it a shot yourself!
He takes a holistic approach to fitness and is knowledgeable about building muscle, losing fat, and increasing mobility and flexibility.
Thanks to the growing popularity of these bowling bell-shaped weights, more people than ever are banging out reps of kettlebell swings, rows, snatches and Turkish getups. Newbies can seriously injure themselves if they don’t pay proper attention to form and programming.
Storey always begins his kettlebell training workouts with a few basic mobility exercises to warm up the joints. Some kettlebell beginners may try to muscle their way through the movements; this is a no-no because it will put too much of a strain on the upper body. It may seem exciting to whip a kettlebell around as fast as possible, but your form will suffer significantly.
According to Storey, it’s just as important to control the kettlebell on the way down as it is on the way up. Running shoes tend to have a cushioned heel, which raises your heel off the ground and destabilizes your natural grip on the floor. Storey jokingly calls himself “Tarzan” because he works out barefoot, though, he’s spent years strengthening the muscles and ligaments of his feet. If you need tips on proper form, Storey teaches 15-minute kettlebell clinics as part of the DBK program on DailyBurn.


Throughout each move, you should feel a tightening, similar to zipping up a pair of tight jeans, from one hip bone to the other.
To help strengthen your abs and protect your lower back, be sure to exhale thoroughly with every breath.
Lie faceup with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling. Without moving your hips or shoulders, open your raised leg to the right and raised arm to the left.
Or, for the truly masochistic, grab a bell and do the tabata protocol, because it’ll burn so good.
Here are some of the most common kettlebell training mistakes and how to correct them, including tips from DailyBurn kettlebell trainer Cody Storey.
For newbies, practicing kettlebell swings while holding something light like a small towel or water bottle can help put the focus on snapping the hips forcefully forward rather than hoisting the weight. Movements like the halo rely exclusively your ability to control the kettlebell as you pass it around your head using your core and shoulders for stability. Completing 50 reps with bad form is worse that not picking up a kettlebell at all because you might be pounding out reps with the wrong technique. Watch them a few times through before starting any new kettlebell program so you’re sure to have the swing of things. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds. Your arms and shoulders should be doing very little work, so imagine your arms are loose ropes simply attached to the kettlebell. Kettlebells are also effective at building power and strength in the posterior chain (calves, glutes, hamstrings and low back). Too often, people try to muscle the weight up by pulling with their arms; this is a great way to injure your shoulder and not much else.



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