The kettlebell workout

Kettlebell is one of the most efficient ways to get a healthy body. It’s cardio and strength training in one. Combined with the simple ‘Swing’ you make sure that every muscle in your body is put to work hard. That brings the significant advantages and it’s fun too!

Slimming with the kettlebell

The Swing is a workout for the entire body. The exercise will help you lose excess fat while you build endurance and strength. This exercise is most effective if it is carried out with high intensity and short rest periods. An example of such an interval training is the Tabata. In 4 minutes you go through eight intervals of 20 seconds workouts followed by 10 seconds rest. By elevating the heart rate and activate large muscle groups simultaneously, you burn a lot of calories. Within a short time, you reinforce with the Swing hamstrings, lower back and buttocks. The smaller muscles that are missed by many fitness exercises are also involved.
Two to train three training times a week is ideal.

Kettlebell swinging fat burning

If you twice weekly trains about 25 minutes, you can already see results within three weeks. Your body fat percentage has dropped and you’ve already lost some weight. Ideal for when you want to lose weight quickly. Besides a stronger you’ll get a more toned body. The book ‘The Swing’, written by Tracy Reifkind, is a successful example of weight loss. Tracy writes that you burn more calories than cardio with the Swing in any form. She lost 65 kg in fifteen months time training with this kettlebell exercise. In the first months twice a week for 15 to 20 minutes and then three times a week for 35 to 40 minutes. She appoints the biggest advantage to building muscle mass. With more muscle, you burn more energy at rest (in addition to the workout itself!).

What weight should I choose?

For Swing you may be fine with one weight. But we would recommend a second (and possibly third) kettlebell for all the exercises. An average man starts with a kettlebell of 16kg. Especially for the Swing exercise it is the recommended for men. If you do it often, you can get to a heavier weight, for example 24 kg. An average woman starts with a kettlebell 12kg for the Swing. This may sound a lot, but this is definitely not!

Swing, how you swing it?

Click here to view the video on YouTube.

The swinging movement called Swing is a widely used basic exercise. It ‘s not hard, but like all exercises it is important to implement it properly. Where should you look for? On the basis of the steps illustrated it will be quickly evident. Do not make it too far. The moment you swing it runs more smoothly (imbalance), prevents injuries by resting here. Always keep your feet firmly on the ground and keep your upper body straight.

Step 1: Start with a good attitude

Start out by standing with feet shoulder width, so that the weight is distributed on both legs. Your knees are slightly bent. Keep the chest out and shoulder blades back. Grasp the kettlebell with both hands tightly. If you suffer from sweaty palms, you can increase the grip with a little flour.

Step 2: Bend from the hips

Come down to squat position: Bend your hips back while your upper body emerges. Your upper body angles up to 45 degrees.

Step 3: Swing the kettlebell up to eye level

You swing the kettlebell between your legs with your arms straight forward and stretch your body. Naturally the kettlebell to about shoulder/eye level. Is he higher? Then your weight is probably too light and you should choose a heavier weight. Or take the swing in a way which suits you at eye level. Make sure your hips do the work and not your shoulders or arms. Keep your arms straight during the movement and keep looking forward.

Tabata app

Additional motivation thanks to smart apps
On your smartphone (or the Internet) are enough to find apps that help you to effectively perform the Swing. Search by Tabata and see how an app encourages you to finish your interval training. The big advantage is that you are ready after the workout, but your muscles do not. These go quietly burn a few days more calories. Once you have a taste, you can of course, extend the exercises.

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