Quick And Effective Kettlebell Swing Workout – EMOM Routine
This kettlebell swing only workout is a great way to get a quick and effective workout in. You will be using a single kettlebell for this workout, so it is important to choose one that is the right weight for you.
The goal is to swing the kettlebell for forty seconds and then rest for twenty seconds. You will need to do this for a total of 20 minutes.
The kettlebell swing is a great full-body exercise that works the muscles of the legs, glutes, back, shoulders, and arms.
Kettlebell swings are a great cardio workout, as well. They can help get your heart rate up and help you burn calories.
We all know kettlebell swings work multiple muscle groups at once and you don’t need to go to the gym to get a solid workout routine in, which is great and saves time with your daily routine.
Kettlebell swings also can help with any kind of postural imbalance you may have and even inexperienced exercisers can gain explosive strength doing high volume swings.
How to do this kettlebell swing workout:
-Choose a kettlebell that is the right weight for you.
-Swing the kettlebell for forty seconds and then rest for twenty seconds.
-Repeat this for a total of 20 minutes.
-12 exercises to work through
-No repeated exercises in routine
Exercises in this routine
- Full pendulum
- Side swing
- Swing
- American swing
- Lateral swing x 2
- Snatch x 2
- One arm pull x 2
- Pendulum
- Press x 2
- Cross Curl x 2
- One arm swing x 2
- Cross Snatch x 2
Technique is everything (hip hinge)
This swing workout will not only strengthen your posterior chain but also get your core engaged too.
One kettlebell can help with fat loss while improving your fitness no end, but making sure you have the correct technique is also vital.
When you swing the kettlebell make sure you aren’t bending or locking your knees too much.
The important thing to consider when swinging a kettlebell is the hip hinge. Make sure you pivot from here and you should feel it pulling slightly on your hamstrings, butt, and calves.
If you don’t hinge correctly, you will over time put more pressure on your lower back.
How to choose the right weight kettlebell for you
This all depends on your fitness level and what you are comfortable with. If you are a beginner, start with a lightweight and work your way up.
If you are more experienced, you can choose a heavier kettlebell.
Remember, the key is to choose a weight that is comfortable for you and that you can swing without compromising your form.
Related – Full list of workouts here
Benefits of kettlebell swings
There are many benefits to doing kettlebell swings, including:
- Improved cardiovascular health
- Increased muscle strength
- Increased muscle endurance
- Improved joint health
- Improved posture
- Improved balance and coordination
- Reduced risk of injury
- Increased calorie burn
- Full-body workout
- Can be done anywhere, anytime
Kettlebell swings everyday
You can do kettlebell swings every day if you feel comfortable doing so. Remember to listen to your body and take rest days when you need them. If you are new to kettlebell swings, start with a few times per week and work up to every day as you get more comfortable with the movement.
How many kettlebell swings should you do every day?
There is no one-size-fits-all answer to this question. It all depends on your fitness level and what you are comfortable with.
If you are more experienced, you can do more swings. Remember, the key is to listen to your body and take rest days when you need them.
Kettlebell training
Kettlebell training is a great way to get a full-body workout in. Kettlebells can be used for a variety of exercises, including swings, snatches, cleans, presses, and more.
Kettlebell training is an excellent way to build muscle, increase strength, and improve cardiovascular health.
If you are new to kettlebell training, it is important to start slowly and progress gradually. Choose a weight that is comfortable for you and that you can swing without compromising your form.
As you get more comfortable with the movement, you can increase the weight and number of reps you do.
If you are going to do one exercise make sure it’s kettlebell swings, as this is the only exercise that works the posterior chain muscles well and will burn body fat in the process.
Final thoughts…
If you are new to kettlebell swings, start with a lightweight and work your way up. Remember to focus on technique and form first and foremost.
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