According to Senior RKC instructor Steve Maxwell performing the perfect kettlebell swing alone is superior to 99 percent of the sophisticated strength and conditioning programs that exist. This is quite the statement to be made.
I love the kettlebell swing. A hard bout of swings is an incredible workout. You will sweat, you will feel exhausted, your heart rate will go through the roof and you will become stronger. Both physically and mentally. I use kettlebell swings as my cardio portion of my workout. With all of the recent raving for high intensity cardio this certainly fits the bill. Typically I set a timer from 10 minutes upwards of 20 minutes. At this time I will perform a set number of reps at the beginning of each minutes. Therefore if I am doing 20 reps for 20 minutes then I can expect to perform 400 total swings. Each minute I will have approximately 30 seconds of rest. You may also carry two die and roll them on your swing days. The number you receive (between 2 and 12) is the amount of time that you need to swing for that day.
The swing works the entire posterior chain and develops superior conditioning in a very short period of time. It is an extremely efficient exercise that lives up to all of it’s hype.
A properly performed swing is not anything like a squat and it will not injure your back as some may think. Take your time, get Enter The Kettlebell and learn it properly for a lifetime of fitness.
While performing this exercise you must remember these key points.
1. Maintain a straight/neutral back throughout the movement.
2. Swing the kettlebell with the movement of your hips.
3. When you lean backwards do it as though you are sitting into a chair.
4. Let your arms remain loose but straight and your shoulders back throughout the movement.
4. Maintain tension throughout your body including your abs during the movement.
5. Maintain tension until the kettlebell is on the ground once again.