The Kettlebell Swing for Men and Women

The kettlebell swing is one of the world’s greatest exercises—if you do it right. The low-impact move torches fat, strengthens the entire rear of your body and your core, and improves your cardiovascular fitness and athletic performance. Read more…

The Kettlebell Swing by BJ Gaddour

Men’s Health Fitness Director BJ Gddour states: “You can break the exercise down into two basic positions”

The first position: A standing plank. “Think about being in a front plank, but standing up,” he says.

The second position: A hip hinge. Your knees should be soft, but not bent as they would be in a squat, as you bend over into a tabletop position.

“All I’m doing is flowing between those two positions,” he says.

Gaddour recommends placing a vertical foam roller about a foot behind you to guide your form: “If you hit the foam roller, it means you’re squatting too much,” he says. “That’s not what we want. It’s a swing, not a squat. If you’re clearing the foam roller, you’re money.”

In summary:

this is s a swing not a squat
exhale at the top of the movement
It is low impact, you burn as many calories as if you go running but without the pounding on the joints
Strengthens the entire back of the body including the glutes and hamstrings
Strengthens the core