How to use a kettlebell swing to maximise your strength

 

If you’re over 30 and thinking about the next 30 years, think about this: size matters, but strength matters more!

 

With winter behind us and the sun shining, birds singing and spring colour blooming, the last thing I want is to bring you all down with a negative post about your health. For example, I won’t mention that as you age you lose 3-5 percent of your muscle mass every ten years. And, there is no way I’ll be mentioning that men will lose around 30 percent of their muscle mass over their lifetime. No way (even though, according to health experts, they do).

Instead, I’m going to stay positive. I’ll be like the young boy who came home from school one day and said, “Dad, I think I failed my English exam.”

His dad said, “Son, that’s negative, be positive.”

“Okay, Dad,” said the son. “I’m positive I failed that English exam!”

 

Actually, I’m going to share with you some very positive news indeed! And I really hope you take heed. You see, the fact is that you can train your muscles to use strength more effectively, thereby gaining power through your years. Great news!

 

It’s all about using strength effectively

 

A great way of achieving this power is through correct use of a Kettlebell. Big strength gains come from movements which involve lengthening muscles under a weight. The kettlebell swing develops explosive power through the core of your body – vital for most sports, people in heavy lifting jobs, and over time, the stresses of life in general.

 

As a personal trainer, I use a kettlebell swing as part of our interval training sessions and have witnessed amazing benefits. From people who spend their days sitting behind a desk to those behind the wheel of a truck, by training their muscles to use strength more effectively, I’ve seen clients moving with more ease and achieving things in later life that are both inspiring and heart-warming.

 

The kettlebell swing demands a high energy consumption which also means you burn more calories, which of course means you’ll look great in a t-shirt this summer. But moreover, as high oxygen is required to supply the kettlebell swing, within 60 seconds your heart and lungs will be working hard towards benefiting your overall wellbeing.

 

 

The kettlebell swing targets around 600 muscles

 

The kettlebell swing works your glutes, hamstrings, hips, core and back. You will get some conditioning through the quads and shoulders and develop explosive power through your legs, particularly relevant for people with bad knees. When performed correctly, this swing method is super effective because there is no excessive bend of the knee. So, you can strengthen your legs, hips and improve cardio without squatting. Of course, we all want to activate those abs too. Each time you swing, your abs contract to prevent your hips from going past your centre line. This will work your core and abdominal muscles.

 

 

Ensure you have the correct Kettlebell weight before you swing

 

Don’t risk injury by lifting anything too heavy. Ensure you have the right weight for your needs and the correct technique.

On the other hand, if you start too light then the kettlebell won’t offer enough force to achieve results.

 

To get the most out of your technique and training, incorporate the kettlebell swing into your workouts with a qualified personal trainer, or in a small group personal training session, where sessions are designed in the same manner as a personal training session – with each person’s needs individually catered for and with the guidance and expertise to maximise your results.

 

Good Health,

Hiit and Run Fitness Training.

 

 

Hiit and Run is a Melbourne based boutique outdoor group and personal training business, run by personal trainer, Paula Crimmins.

Paula is held in high esteem by her clients for her dedication and passion to fitness, and her interest in seeing others make a difference in their lives.

Contact Paula at: hiitandrun.com.au

Or Phone: 0435 860 702

You’ll be glad you did.

What’s  holding you back?

 

How many times have you told yourself that you’ll start your diet or exercise next week only to find that you lack the motivation or confidence to begin. Maybe you believe you don’t have time to workout because you think you need to block out an hour or more in your day. There are so many ways that we sabotage ourselves and continue to suffer the consequences physically and emotionally. Perhaps it’s time to change your beliefs on how you need to exercise to stay fit and active and make life long changes.

 

Start by setting achievable goals. Make them small for eg five minutes of work each day that will raise your heart rate and leave you sweating and breathless. You could alternate days with cardio and strength. Reward yourself with something when you meet your goals.

 

Work out in a group setting or with a friend. For most people being able to self motivate is not easy. Group settings are a fantastic way to keep motivated and provide you with the opportunity to be competitive or supported by other like minded people and have fun along the way.

 

Track your achievements. Challenge yourself to increase your fitness levels. Tick off each new level of achievement and keep striving for greater challenges. This could be as simple as increasing the amount of steps you do each day and don’t stress if you have a bad day or week.

 

Stick at it. Remind yourself each day of why you need to stick to your commitment. Remember the sense of achievement you feel after a workout and focus on the positive changes you are making. Don’t get stuck on the scales and instead focus on how good you feel.

 

REMEMBER BE SMART

SPECIFIC

MEASURABLE

ATTAINABLE

REALISTIC

TIMELY