Kettlebell Daily Workout, Kettlebell Swings For Fat Loss
Posted Aug 24 2008 3:49pm
Daily kettlebell workouts are a great way for men and women to burn fat and tone up their physique quickly. Back when I was a big fat powerlifter I lost 20 some pounds in 4 weeks by doing three kettlebell workouts a week plus my regular weight training routine! No diet, no long boring cardio sessions, just 30-45 minutes, 3 times a week with the kettlebell. I lost weight so fast my own family was doing double takes at me!
Fast Forward several years later and I still use kettlebells training to keep the belly away and maintain a solid base of conditioning. When you are first starting out with kettlebells though, you have to master the swing in order to get results. The swing is the basis of all the fat burning movements and is extremely effective on it's own. The key is to use a snap of the hips to propel the kettlebell forward, not your back or shoulders. Check out the video below for a better understanding of the swing itself.
It can take several days of practice before the swing really becomes smooth and fluid. Once it does, your next challenge is to get your reps as high as possible. I recommend doing as many as possible, then resting until you catch your breath and your heart rate decreases somewhat, and then going again for as many reps as possible. Never really killing yourself until the last set, but working hard to push the reps up each time.
Once your technique is really good in the kettlebell swing, you will only have to stop once the body reaches systemic fatigue, meaning it won't be a specific muscle that stops you. This is the real advantage of the kettlebell swing, total body effort will create a huge upswing in your metabolism. What I mean is, your will burn a ton of fat in the next 24 hours after a good kettlebell swing workout.
Don't be afraid of mini-workouts either! If you only have 15 minutes, bang out as many reps as possible with your kettlebell, taking breaks as needed. Extra practice means extra calories burned and improvements on technique! Your belly and but will thank me when they are small and tight!
Progressions from the kettlebell swing include the one handed swing, the clean, the snatch, the one-legged swing, the high pull and many others that I am forgetting. You can make the exercise more difficult, but for fat loss you will NEVER outgrow the kettlebell swing, you just may have to put it away for a while in order to shock the body with something else.
So give kettlebell swings a try and if you have any questions just leave a comment on my blog or email me at email@example.com .