Friendly Reminder from the Friendly Personal Trainer
- 30minutephysique
- Apr 10
- 2 min read
This is your friendly reminder to DO YOUR KETTLEBELL SWINGS!
You can do these 1 handed, 2 handed, hand-to-hand, dead stop, or any other variation of swings your big ol' hearts desire.
Just make sure to do your swings.
I like to work in a few sets of kettlebell swings at the end of my leg sessions. But, I also like to occasionally throw in some kettlebell swings on an active rest, strength cardio session by doing 5-10 reps every minute on the minute.
If you do a 10-15 minute kettlebell swing EMOM like that, you'll find your lungs, heart, buns, and legs will be burning in no time. Which is good, because EMOM workouts are an example of high intensity interval training and they're not meant to be sustained for very long periods of time.
As far as working swings into my leg workouts, I use them as a secondary hinge/posterior chain exercise, after doing my single leg or B stance RDLs or leg curls.
I like doing moderate to high rep sets of swings. 10-20 reps for 2-3 sets with a heavy weight on leg days feels just right.
For 2 handed swings I use a 40kg or 48kg kettlebell (88 lbs or 106 lbs). For 1 hand or hand-to-hand swings I currently use either 28kg or 32kg kettlebells (62 lb or 71 lb).
The benefits of swinging kettlebells are enormous:
1. Improve full body power
2. Build strength
3. Build strength endurance
4. Build muscle in the posterior chain without strain
5. Gets the heart thumping
6. Improves posture
7. Improves grip strength
8. Improves coordination
9. Feels cool
So what's stopping you?
Learn to swing and swing a kettlebell or 2 at least once per week. It's a great addition to add to your training.
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