Are you looking to increase your
- aerobic capacity
- anaerobic capacity
- Muscular endurance or
- Power
If you answered YES to any of the above, then I have a perfect exercise for you.
Kettlebell Swings
How can one exercise possibly meet all of the different goals? Easy, modifications!
Aerobic Capacity:
Use a light kettlebell and perform high repetition sets of 50 or more
reps. That will help increase your heart rate and workout your cardiovascular system.
Anaerobic Capacity:
Swing a
moderate to heavy weight kettlebell for 30 to 90 seconds, rest for a
moment or two and then repeat for as many sets as are desired. Your
breathing and heart rate will increase dramatically and you will feel your muscles burn. The production of lactic acid is what causes the burn you feel and is the byproduct of anaerobic
exercise.
Tons of Muscles
The kettlebell swing can help you achieve the ultimate goals listed above, but also actively and effectively works tons of muscles. Quads
Glutes Core muscles
Hamstrings Shoulders Back
Show Me How
Stand with your feet shoulder width apart with the kettlebell on the floor in from of you. Keep your weight spread evenly through your heels and forefoot. Bend your knees and descend into a quarter squat as you pick up the kettlebell. Keeping your arms straight, your shoulders back and without rounding your back, come back up to a quarter squat and thrust your hips forwards swinging the kettlebell up to your preferred height. Allow gravity to pull the kettlebell back down as you push your butt back, bend your knees, and get ready for another swing.
What?????
Thanks! Good instruction and nice image or the muscles groups
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