The Holy Grail of all Work Outs

If given the choice to only do the same workout for the rest of my life I would without hesitation choose the kettlebell swings as that workout.

Why Kb swings are awesome

  1. Full body workout
    • Kb swings work your core, back, shoulders, hamstring, quads, glutes, forearms and chest
  2. Burn a bunch of calories
    • The American Council on Exercise (ACE), researchers found that the average kettlebell workout burns 20 calories a minute. This means that a 20 minute workout could easily burn 400 calories.
  3. Power
    • They are great for developing power and athleticism.
    • Grab a kb that is around 55 to 65% of your one rep max (ie 55 to 65 lbs if you can do one swing with a 100 lbs kb ). Move that shit as fast as you can (while keeping control) for about 6 sets of 4 reps.
  4. Anaerobic capacity
    • Kb swings used in high intensity workouts such as  Hiit AND TABATA will increase your anaerobic (without oxygen) capacity. Think sprints. Doing this kind of training will allow you to:
    • Go all out for a specific distance.
    • Keep that high intensity for a longer period of time.
    • Perform at the same or even higher intensity over a longer distance.
  5. Aerobic capacity
    • Aerobic capacity is the ability of your body to transport and use the oxygen you breathe.
    • If you ever have felt out of breath after just 3 or 4 minutes of jogging then you definitely need to increase your aerobic capacity.
    • Grab a light Kb and perform swings for 15 seconds of work followed by 15 seconds of rest. For a total of 20 minutes. Your heart and lungs will curse the day you were born.

 Mistakes performed during Kb swings

  1. You round your back. Doing this can seriously mess your back up. Keep your chest up and proud!
  2. You perform a squat when doing the swing. You are supposed to hinge at the hip as if you were doing a deadlift. So butt back, not down.
  3. Not using the hips to generate the power. A lot of people use their arms too much to perform the swing. Your arms are only used to guide and control the kettlebell.
  4. Ignoring your core. Keep your core tight throughout the whole exercise. This prevents the swing to end up looking like shit.

This video explains it perfectly


Swings are a serious way to pack on muscle, increase your strength and burn a shit ton of calories. They are an awesome way to get your workout on and kick some ass in the least amount of time possible.

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