Are you looking to increase your
- aerobic capacity
- anaerobic capacity
- Muscular endurance or
If you answered YES to any of the above, then I have a perfect exercise for you.
How can one exercise possibly meet all of the different goals? Easy, modifications!
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.
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 MusclesThe kettlebell swing can help you achieve the ultimate goals listed above, but also actively and effectively works tons of muscles.
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.