by Neghar Fonooni
Why take the time to do at least six different exercises when you can hit your glutes, hamstrings, core, shoulders, quads, and more and knock off some heart-pumping cardio at the same time with one move?
This promise may sound like something you hear on an infomercial or see in huge print on a weight-loss supplement bottle, but the kettlebell swing really does work virtually every muscle in your body while boosting your metabolism. And with its focus on your posterior chain, you can sculpt a butt that even Kim Kardashian will envy.
But just like any other exercise, it's only effective if it is done properly. Although it is quite simple when broken down, the kettlebell swing isn't easy, and performing it without the essential foundation could render it not only ineffective but harmful as well.
The swing is made up of two key movements:
The hip hinge
Hip hinge: Sitting back into your hips with a flat back while pulling the kettlebell between your legs (A great way to be sure you are hinging properly is to stand a few feet away from a wall and reach your hips back to touch it. You can even reach your fingertips back toward to wall to mimic the hand position in the swing.)
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LockoutLockout: Snapping your hips and standing up tall with your glutes and quads squeezed, abs braced, and the kettlebell out in front of you (notice the straight line from ear to ankle).
Before you try the swing, it's important to perfect how to brace your abs and engage your glutes, so review the plank and bridge.
Once your muscle memory is established, it's time to become an expert at the kettlebell deadlift, which is essentially the same movement as the swing (hip hinge and tall lockout) but done slowly as opposed to dynamically. The most common mistake people make when trying to perform a swing is doing a squat movement as opposed to a deadlift or hinge movement, so master the kettlebell swing first.
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by Neghar Fonooni