Categories

Archives

A sample text widget

Etiam pulvinar consectetur dolor sed malesuada. Ut convallis euismod dolor nec pretium. Nunc ut tristique massa.

Nam sodales mi vitae dolor ullamcorper et vulputate enim accumsan. Morbi orci magna, tincidunt vitae molestie nec, molestie at mi. Nulla nulla lorem, suscipit in posuere in, interdum non magna.

kettlebell-swings

Poor Man’s Kettlebell Swings:
Can I Do Kettlebell Swings Without a Kettlebell?

Kettlebell swings have been praised as one of the best exercises for overall fat loss and total body conditioning. They are great. But what if you don’t have money to spend on a kettlebell? Can you still enjoy the benefits of this exercise?

Yes you can!

There is no ‘magic’ to using a kettlebell versus some other weight device.

You could spend $30-$40 on a 20 pound kettlebell, or you could do the exercise with your $5, 22 pound homemade medicine ball. If you need more weight to throw around, you could spend $60-$100 on a 75 pound kettlebell or you could spend under $20 putting together a 75 pound homemade sandbag.

Whatever equipment you use, results happen when you put in the work.

Check out the info below:

The ‘Kettlebell’ Swing

Start

  • Start in a squat position, with your feet a little wider than shoulder width apart
  • Keeping your lower back arched (Don’t let your lower back round forward!), hold onto the weight between your legs, with your arms extended.
  • Keep looking above parallel for the entire motion

Swing Up!

  • With your weight toward your heels, powering from your “posterior chain” muscles (glutes, hamstrings, lower back), violently extend your hips.
  • From this explosive movement, keep your arms extended as you swing the weight up above your head.

Top Position

  • With your hips and arms fully extended (standing up as straight as possible), the weight should be over your head.
  • And then…

Swing Down

  • Immediately begin to swing the weight back down toward the starting position, keeping your weight toward your heels.
  • Remember to keep your lower back from rounding forward throughout the exercise. Keep some flexion (bending back) in your lower spine throughout the exercise.

Back to Start

  • Swing down until you reach the starting position again.
  • Keep your lower back from rounding forward throughout the exercise, keeping some flexion (bending back) in your lower spine.
  • Repeat!

How Can I Use This Move in My Workouts?

The kettlebell swing is great as part of a circuit workout, or even used alone doing interval training.

Here are a couple examples:

  • Do a set of 50 as part of a circuit. This will elevate your heart rate and keep working the major muscles of the body, including the legs, back, arms, and shoulders.
  • Do a set of Tabata Intervals.
    • Do 20 seconds of swings as hard and fast as you can, then rest for ten seconds.
    • Repeat this 20 seconds on / 10 seconds off cycle a total of eight times. This is an intense 4 minute workout!
    • If you want to maximize fat loss, finish this 4 minute interval workout by doing some slower cardio like walking or mellow jump roping for 15-20 minutes to take advantage of your elevated heart rate.

Have fun!