“Only those who will risk going too far can possibly find out how far one can go.”
The strength of your hamstrings, glutes, and low back largely determines your speed and power, and reduces your risk of injury. Hamstring pulls and low back damage are two of the most common injuries we see in people that move.
Kettlebell swings strengthen your posterior chain muscles and force you to be explosive. If done correctly, kettlebell swings are easy to learn and effective to do. This is a rare combination regarding strength training.
Doing kettlebell swings is also a good cardio alternative to the treadmill and elliptical. You get all the calorie burn in addition to strength work and reduced, repititive impact on your knee, ankle, and hip joints.
How to Do the Exercise:
Note: The kettlebell is moved with your hips. Not your arms and back.
Start standing up straight holding the kettle bell between your legs.
Pop your hips straight back and straight forward to get the kettlebell moving.
Keeping your low back arched and tight, push your hips back and thrust them forward aggressively to get the kettlebell to swing up to shoulder level or higher.
Use the momentum carried by the moving kettlebell to assist you with the next rep.