A sure fire way to help you burn unwanted belly fat

The Kettlebell Swing: One Exercise To Rule Them All
By: Chris Lopez, CSCS, RKC, CTT
Author, The TT Kettlebell Revolution

With the recent results of this study...

J Strength Cond Res. 2011 Dec 28.
MECHANICAL DEMANDS OF KETTLEBELL SWING EXERCISE.
Lake JP, Lauder MA.

...Which proved that a simple exercise like kettlebell swings can be just as, if not more effective for your body that performing a barbell squat, many exercisers are now becoming more and more curious about kettlebell training and how effective it can be when it comes to losing fat and gaining muscle.

Kettlebell Swings provide a healthy alternative to squatting. Healthier because of the decreased impact they have on your joints AND the almost ZERO compression factor that kettlebell swings have on your spine.

This means that 1) Exercisers can swing a kettlebell safely without the fear of hurting their already sensitive joints and 2) Exercisers can safely use a kettlebell swing as a means to strengthen their glutes, hamstrings and abs without the fear that they may cause injury to themselves.

Kettlebell Swings 101

With Kettlebell Swings being the most popular of all the kettlebell exercises - and the one that seems to have the most benefit - here's how the swing exercise breaks down into 3 easy steps...

1) The HIKE PASS.  Start with the kettlebell on the ground a few inches away from your feet.  You should make sure that your toes are just slightly flared are your weight is evenly distributed through your feet.  Now, bending at your hip and arching your back while pushing your rear end back and slightly bending your knees, reach forward and grab the kettlebell.

You want to imagine that you're an (American) Football Player about to "hike pass" the ball to the quarterback behind you.

As you grab the kettlebell, make sure that your shoulders "stay in their sockets".  That is, make sure that your shoulders stay down and back and that they don't shrug up to where your ears are.

Now, to start the Kettlebell Swing exercise, throw the kettlebell between your knees while maintaining your arched back.

2) The HIP HINGE.  As the kettlebell is "thrown" between your knees, it is very important to maintain an arched back and to stay flexed at the hips.  Hingeing at the hips is what creates momentum that allows you to generate power when you explode forward.

As the kettlebell reaches its furthest distance between your knees, start the upswing by standing up straight, keeping the arch in your back, BUT squeezing your glutes in the process.

You are not trying to lift the kettlebell with your arms, but instead, create "float" in the bell where your arms are just along for the ride.

This float is created by the hingeing and the forceful straightening of the hips.

If you do this right, you'll need no upper body effort whatsoever because your powerful hips with take care of "carrying" the kettlebell through the entire exercise.

3) The ROOT.  The top position or "the finish" of the kettlebell swing requires that you stand-up completely straight with your shoulders relaxed, your butt squeezed and your abs tight.

It's tempting to lean back at the top of the exercise, but keep in mind that this is the wrong approach.

Instead, you want to think of driving your energy through 2 places:

1) Through the floor as you ROOT yourself into the ground.  If you actually get "tuned in" to your swing you can literally feel the ground give you energy back. 

And 2) Direct your energy through the kettlebell out to the horizon.  That is, feel the bell spring forward and imagine launching it towards the horizon in front of you (obviously don't let go of the kettlebell though!).

With the ROOT, you are creating a perfect 90-degree right angle between your arms and the rest of your body.

To continue the swing exercise, you are now just combining Steps 2 and 3 continuously for the required reps.

Remember to forcefully drive your hips back to the Hip Hinge position and make sure that you are keeping the arch in your back and only slightly bending your knees (it's NOT a squat, after all) and then squeezing your glutes and keeping your abs tight and your arms relaxed as you ROOT yourself into the ground.

Mastering the kettlebell swing is a versatile addition to your exercise arsenal and is a sure fire way to help you burn unwanted belly fat and build rock hard muscle.

------------

Get Kettlebell Workouts with TT Kettlebell Revolution