In our Fit Tip series, our experienced trainers share their favorite moves to incorporate into their workouts or classes! Learn how to perform these exercises, and why they’re worth incorporating into your own fitness routine. In today’s Fit Tip, Jeremy Sims demonstrates how to properly perform a common exercise that brings the POWER – the kettlebell swing.
Kettlebells are a dynamic training tool that can do it ALL! With one prop, you can perform exercises that can target the whole body, and improve strength, endurance, coordination, stability, and cardiovascular health. With this prop, a common go-to strength exercise that is fairly simple to learn is kettlebell swings. This exercise effectively works the backside of your body, namely glutes, hamstrings, hips, core, and back. Focusing on strengthening the back of your body is important in supporting movements in everyday activities, such as running or lunging in workouts, or bending over to lift something.
Kettlebell swings are not only powerhouse strengthening exercises, but they’re also an explosive movement that can get that heart rate way up for a good blast of cardio.
HOW TO PERFORM KETTLEBELL SWINGS
This routine only needs one prop – the kettlebell! Aim to incorporate a set of 20 kettlebell swings into your workouts twice a week for maximum benefits!
1. Start standing with your feet shoulder-width apart. Bend your knees slightly and reach forward to pick up the kettlebell, grabbing the handle with both hands. Squeeze your shoulder blades together and keep your arms long and loose. Shift your weight into your heels, and push your hips back.
2. Engage your core, and thrust your hips forward while swinging the kettlebell forward to chest height. Make sure to squeeze your glutes and core tight as you do this. The momentum of this explosive movement will carry the weight of the kettlebell up, while gravity will bring it back down.
3. Keep control as the kettlebell comes back down, and hinge your hips back again as it does. You should feel your hamstrings and glutes engage. Let the kettlebell swing back between your legs, then once again drive your hips forward and swing the kettlebell back up.
4. Maintain control as you pendulum the kettlebell back and forth. Don’t use your shoulders to lift, as the power should be coming from your hips and legs. Keep your back straight throughout this exercise.
5. To end the exercise, reduce the power that you’re swinging with so you can slowly stop and place the kettlebell back down.
BONUS! KETTLEBELL WORKOUT
Now that you know how to properly do kettlebell swings, incorporate them in a workout! Here’s a strength and cardio set that Jeremy himself likes to do, using the kettlebell in a variety of ways and a burpee combo.
Perform each move seamlessly and in quick succession. Target the full body and work that cardio!
» 20 Kettlebell Swings
» 1 Squat Press
» 1 Burpee
» 1 Squat Press
» Repeat x3 – or more if you’re feeling feisty!
Jeremy has showcased his passion for high energy fitness since his high school year as a basketball captain and competing on four-year state qualifying track and field teams, before going on to compete in collegiate track and field jump. He was a former combat rescue swimmer for the U.S. Navy before becoming certified as a Personal Trainer. Jeremy makes it a point for you to enjoy your workout and makes pushing your boundaries fun. Your cheeks will burn from smiling as much as everything else!
Find Jeremy teaching classes and personal training at both locations and virtually! Click the button below to view Jeremy’s schedule or to book a training session with him.