Beautiful in its simplicity, ruthless in its efficiency, the kettlebell swing just might be the perfect exercise.
In my ongoing attempt to at least, ‘slow down the hands of time’, recently I began implementing what is for me, a new form of exercise. And what a workout it is! Welcome to Kettlebell hell my friends.
Developed in Russia in the 1700s, Kettlebells were used by the Soviet army as part of their physical training and conditioning programs in the 20th century. They had been used for competition and sports throughout Russia and Europe since the 1940s. Today, thanks to the efforts of the highly-entertaining and inspiring Pavel Tsatsouline and with the inclusion of kettlebell workouts in the bestselling book The 4-Hour Body, there is a massive spike in kettlebell workout popularity right now, and for good reason… it works!
My exposure came through the aforementioned book, The 4-Hour Body. I have been following author Tim Ferriss’s eating plan, The Slow Carb Diet, with great results and wanted to incorporate the kettlebell protocol he recommends to supplement my efforts. Bottom line? This routine kicks ass… Literally! By performing just one simple movement, the kettlebell swing, I am able to get an incredible full-body muscle workout and cardio pump in just a matter of minutes.
Utilizing a 35 lb kettlebell, I perform as many swings as possible in rapid succession using good form. Think it’s easy? It’s not. After 20 to 30 swings, my heart is pounding and my legs, ass and abs are on fire. This movement most definitely targets the core muscles. I perform just one set of kettlebell swings 3 to 4 times a week, and after only a few weeks, I can already see and feel a difference in my overall condition and muscle tone.
Practicing good form is key to prevent possible lower back injury. Take a look at the above video of the man himself, Tim Ferriss as he demonstrates proper execution of the kettlebell swing and then go purchase a kettlebell and start swinging! Your body will thank you.
Randy – A Life Designed
