Bikini Body Move #5- Kettlebell Swings

    Guys: This is a great move even if you are not looking to rock a bikini (maybe a speedo?) ;)

   I haven't done one of these in a while!  I've been too busy talking about myself :P

   The first four moves are some of my top viewed posts, so I figured I should start these up again.

   My Tabata Kettlebell Swing Workout post has been getting a lot of search hits lately, I suppose because it is the New Year and everyone is looking to get in shape.  I also stated in that post that I would tape my Kettlebell swings once I had more practice and learned proper form,  I've been doing these for a few months now and I think I've got it down. So today I am talking about and demo-ing the Kettlebell Swing.

    Kettlebell Swings are a full body workout, they work the whole posterior chain (important for sprinting, jumping), and also work the abs and strengthen your core.  Your arms are actually doing the least amount in this movement, although they are still getting some benefit.  

  They are a extremely functional workout because they allow you to get cardio and weight training in at the same time.

   In my demo video I start 10 two handed swings then switch to 10 with the right hand, then 10 with the left hand.  Usually when I do these at home I then go back to the two handed swing, then one handed on each side again.  This ends up being about 2 mins. straight of swings.  Sometimes I keep going for 4 or 5 minutes in the same manner.  After doing the one handed swings, both hands kind of feels like a rest period so it is easier to keep going.

   Also as talked about in my earlier post you can do these as a Tabata workout, just up the intensity (ie: go faster :D)

    You want to make sure when you swing the bell that you are getting your power from your lower body, in the form of your hip snap.  You are not using your arms to lift the kettlebell.  From squat position you drive your hips forward to propel the bell up.  Make sure to keep your back straight, as you would in a squat.

My Kettlebell Swings:



One day I will actually talk in my videos, right now I am afraid of hearing my own voice on camera :/

Song~ "New Low" - Middle Class Rut
  Sorry if you don't like Alternative Rock (just turn the volume off ;). We just got Sirius Radio and I discovered this song on Alt Nation, I love it! It's been stuck in my head for days.

    I've been using a 15 lb kettlebell, but I think it might be time for me to move up to a 20 lb-er.  The 15 lb is still a decent workout, but I think I could have even more power in my hip snap if I was trying to move a heavier weight.

  Any questions feel free to ask :)  My original Kettlebell post (linked above) has a pretty good demo video if you are still unsure of the movement.