Why You Should Be Doing Kettlebell Swings Daily
Kettlebell Swings are a powerful exercise that can transform your body and your training. The problem is you’re probably aren’t doing them enough. Here are a few good reasons to start doing them daily.
In an age of convenience doing something like kettlebell swings everyday seems crazy. Why would you want to swing a big heavy ball everyday when you can spend all day sitting on your ass doing nothing?
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Well, it’s bad for you that’s why. As a society we spend way too much time sitting (you’ll hear that a lot on this site and on the podcast).
We sit in the car on the way to work, then sit all day at the office. Then when we get off, we sit in the car all the way home. Then we sit at the dinner table and on the couch until we go to bed. Get the picture?
Not only is all of this sitting horrible on the upper back and cause shortening of the chest and rounding of the shoulders; it also causes gluteal-amnesia (a.k.a. “sleepy ass syndrome”).
This “sleepy ass” syndrome not only causes soft, flabby ass cheeks; it causes a whole host of muscular imbalances and weaknesses through out the entire body that can result in low back pain, baggy jeans, and weak overall leg strength and power.
To make things worse, most people seriously neglect their entire posterior chain in the gym and instead focus their attention on the front of the legs via leg extensions and squats.
As a result, further imbalances are created in the body resulting in a condition of anterior dominance.
The dominance of the muscles on the front of the body tightens the hip-flexors pulling the body forward, putting extra stress on the spine, shoulders and upper back. All of this exacerbates the negative effects caused by sitting, creating the ultimate formula for chronic pain and injury.
The good news is a lot of these imbalances can be cured simply by doing the kettlebell swing daily.
Here Are A Few Reasons To Do Kettlebell Swings Daily
Reason #1: Kettlebell Swings work the entire posterior chain
Kettlebell swings are an incredible way to reverse “sleepy ass” syndrome, as they engage every muscle in the posterior chain; that is, the hamstrings, lower back, and most importantly the glutes.
The kettlebell swing requires all these muscles, which is a way more functional way to train the glutes and hamstrings. An exercise like the leg-curl may isolate the hamstrings, but they basically disengages the rest of the body.
Reason #2: Kettlebell Swings are great for core stabilization
In addition to being a great exercise for strengthening the back of the legs, swings also provide an incredible stimulus for the core. If executed properly, the core muscles must engage throughout the entire movement to keep the low back and hips stable.
Again, in may ways this is way more functional than an exercise like the sit-up simply due to the amount of muscle engaged in the movement.
Reason #3: Kettlebell Swings really get the heart pumping
The biggest lie of the fitness industry is that you have to do mindless hours of cardio on the treadmill or stationary bike to work the ol’ticker.
Not only is this marketing nonsense, some studies suggest that steady state cardio may actually cause chronic elevation of cortisol in the blood, which may actually worsen artheroscelerosis increasing the risk of heart attack, not lessening it.
There are a lot of articles on this, but you can read a good one on the subject here.
Anyways, kettlebell swings are intense and great for HIIT workouts, which in my opinion are a far superior way to challenge the cardiovascular system and burn calories. Try intervals of 30 seconds on, 30 seconds off for 5 minutes.
I guarantee you’ll be way more tired than if you spent that same time jogging on a treadmill. Plus, you’ll get the added benefit of a serious pump in the shoulders, glutes, hamstrings and core (see reason #1).
I know first hand the trans-formative power of kettlebell swings. In addition to being born with poor glute genetics, I am a key example of what happens when you sit at a desk too much.
For years I struggled with lower back and hip pain. I also struggled to build power and strength in my legs. Making kettlebell swings a part of each workout has not only eliminated my back pain, but my overall strength and power have skyrocketed.
I suggest you do the same and experience the results for yourself.
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