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Thread: Any swingers here?

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    Default Any swingers here?

    Talking about kettlebells! One of my favorite exercises is the kettlebell swing. Not only is it great at building muscle in all the right places, but it's a straight up body fat blaster. The kettlebell swing helps to strengthen the arms, shoulders and back, while tightening up the glutes and hamstrings. Additionally, proper swing form (I prefer Russian over American) activates the abs as your core stabilizes and controls the load throughout the motion.

    I mentioned it blasts fat too right? Because of how much effort it takes to move the bell, one swing burns 3 calories. Your body exerts 1 calorie during the motion, and burns two more recovering from it. I called BS when I first heard this, but the research is out there. When I was deployed this past summer, I was challenged to the 10K Kettlebell swing challenge. This was 20 workouts of 500 swings a piece over the course of 4-5 weeks. I went from 216-191 lbs, dropping from 21%-13% body fat. This thing is no joke.

    The trick is to use a challenging weight, but not to crush yourself. If you have to start small, go for it. The ideal bell for men is the 53 lber, whereas the 35 lber is ideal for women. Swinging a 35-53 lb bell a bunch of times in a row sucks. Personally, I started with a 35 lber for my first 2500 swings, then moved up 5 lbs every subsequent 2500. I recommend you start swinging at a weight that's comfortable, but don't be afraid to challenge yourself by going heavier. And ladies, please don't think this thing will get you huge like it does the guys.

    My workout partner was a 120 lb roller derby player. She was in shape, but wanted to tone up and get curves in all the right places. She ended up going up to 135 lbs (at 5 ft 6in), but she became a rock. Lean, feminine arms, a booty to die for, with legs for days. There's deployment hot, but she was just straight up hot. Sure, diet was easy to control over there and played a huge part, but the KB swing was all we did for that month.

    Now, I understand that not everyone sees 10000 KB swings and thinks yah, sure that sounds like a blast! I still do 500 swing workouts every now and then, but it's rare, and more of a challenge to myself. I prefer EMOM (Every Minute On the Minute) workouts now. I pick a reasonable rep range (10-15) and I do that every minute until I can't anymore. I usually take an extra minute break, and try again. If you keep the minute goals manageable, you'll be able to push yourself longer, and as you get more comfortable doing them, you'll be able to go longer and longer without needing an extra minute.

    You can do pyramid sets (1-10 or 10-1, or why not, 10-1-10), or you can mix it up with other KB work. Just remember, the KB swing is not a squat. It's a hip hinge. Trust me, do enough of them in a row, and you won't be able to squat and pull the bell up.. you'll be hip thrusting with everything you have just to get that damn bell up in the air. That's another thing I like about it, it's self-correcting.

    Like I said though, don't be afraid to mix it up. KB squats, curls, presses, etc are all great to mix in, but the swing is the real moneymaker in my eyes. KBs can be found relatively cheaply on Amazon or in a local sporting goods store. I recommend you check it out if you're looking for a new way to challenge yourself and achieve your fitness goals.

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