Kettlebells swings is one of the most basic Kettlebell movements that you can learn. This movement will help you master all the other Kettlebell exercises available to you.

This is because most Kettlebell exercises require the basic hip thrust that you learn by mastering the Kettlebell Swing. Here’s how to perform the movement:

• You can do this movement with either one hand or two hands. Stand with your feet slightly wider than shoulder width apart. Hold the Kettlebell. If you’re holding it with one hand, hold the other hand out to the other side for balance.
• Contract your abdominals and push your hips back. Bend your knees and bring the KB between your legs. Reverse the movement by thrusting your hips forward.
• Use the momentum to swing the Kettlebell up with your arms and stand up. Keep your abs tight and arms straight. To bring the KB back between your legs, simply push your hips back again.
• Remember that you are not using the strength of your arms and shoulder to lift the Kettlebell up. The swinging motion comes duly from the momentum generated with the hip thrust.
• Repeat as desired.

You can easily develop your own Kettlebell routines using Interval training and pairing the swing with bodyweight exercises that you already know. This is a great way to start with Kettlebell training.

Interval training is where you perform a movement for a period of time, then either follow up with a short period of rest, or perform another movement. The whole idea is that instead of counting repetitions, you simply perform as many repetitions as possible within that period of time.

There are many different ways to perform interval training. However, lets review some of the most popular interval training schemes:

2 minute Rounds

Choose 4 exercises, and perform them for 30 seconds each. So, you can choose a two arm Kettlebell swing, followed by pushups, pullups, and bodyweight squats.

Rest for 1 minute, and repeat as desired.

3 minute Rounds

Choose 4 exercises and perform them for 45 seconds each. Of course, this is more difficult than the 2 minute rounds. You may want to use easier movements since the interval time is going to be longer.

Tabata Rounds

An interval scheme that consists of 20 seconds of work, followed by 10 seconds of rest. Perform the scheme 8 times, or 4 minutes of work. Perform all 8 rounds for the exercise that you choose.

5 minute Rounds

Choose 5 exercises and perform each for 1 minute each. For this, you can choose 1 arm swing -performing 1 minute for each arm. Apushups variations, pullups, and bodyweight squats.

Sample Kettlebell Interval Workouts

Here are some great Sample Kettlebell Interval Workouts that will give you some more creative ideas on how to design your own routine:

Kettlebell Bodyweight Fat Burning Interval Workout

This one is from Craig Ballantyne, creator of Turbulence Training. You start off with 20 seconds of Kettlebell Swings, then move onto Prisoner Squats for 20 seconds.

Go back to doing Kettlebell Swings for 20 seconds, then move onto 20 seconds of pushups. Again, back to Kettlebell Swings for 20 seconds, then Lunges, alternating feet, for 20 seconds.

Last round is 20 seconds of Kb Swings, and 20 seconds of mountain climbers. Perform 2-3 rounds. Here’s what the workout would look like written out:

3 rounds of:

• Kettlebell Swings, 20 seconds
• Prisoner Squats, 20 seconds
• Kettlebell Swings, 20 seconds
• Pushups, 20 seconds
• Kettlebell Swings, 20 seconds
• Lunges, 20 seconds
• Kettlebell Swings, 20 seconds
• Mountain Climbers, 20 seconds

3 rounds total will last you just 8 minutes. Who doesn’t have 8 minutes to workout? Perform this simple routine 2-3 days per week, and you should be leaner in no time.

Kettlebell Workout Bodyweight Exercises Interval

This is another workout from Craig Ballantyne. You’re doing 10 exercises for 20 seconds each. Here’s the circuit:

• Kettlebell Squat
• Extended Pushups
• Kettlebell Swings
• Walking Lunges
• Kettlebell High Pull
• Mountain Climber
• Kettlebell Swing
• Close Grip Pushups
• Kettlebell 1-arm Row
• Stability Ball Leg Curls

Most of the exercises in the circuit are probably brand new to you. That’s ok, just substitute the workouts with movements that you already know. One circuit will take you 3 minutes and 20 seconds. So, 3 rounds will take you 10 minutes.

I’ve given you a lot of options here. 6 different ways to organize your Kettlebell Interval training Workouts. Now choose one and get started!

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

For more intense Kettlebell workouts and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.

The Kettlebell Swing is a basic Kettlebell training exercise which trains the hamstrings, lower back, and hips. It is the prerequisite for all other Kettlebell movements, and hence is one of the safest Kettlebell movements out there.

However, just like any other movement out there, there is a risk that you will injure yourself if you do not follow some simple rules. Here are 8 ways you can injure yourself while swinging a Kettlebell:

1. Not warming up properly. A cold muscle has a higher chance of getting injured than a warm muscle.
2. Using a weight that is too heavy.
3. Not letting momentum do its work. Success with the Kettlebell swing is all about the hip snap. It’s a power movement. Not one that relies on raw strength.
4. Not getting the technique down properly. If you’re having trouble with the technique, then keep practicing. Use Youtube, purchase a Kettlebell guide, or ask a friend to teach you.
5. Letting the Kettlebell control you. Kettlebell training is all about controlling the Kettlebell. If you do not tighten up and control the Kettlebell, you’re body will be flapping all over the place and you’ll end up pulling something.
6. Bending over too much. Keep your back straight, abs tight, and chest out with every single movement (unless otherwise stated).
7. Doing stupid challenges. There are some dumb challenges going around, such as the 10,000 swings in 30 days challenge. This is stupid because such a training program does not allow your body to recover probably.
8. Not recovering properly. With that said, don’t do swings every single day. Rest and switch it up with other movements. Eat and sleep enough.

Hopefully these tips will help you design better, safer workouts using the Kettlebell swing. For more training tips, ideas, and workouts, check out the Turbulence Training Kettlebell Revolution Program.

Click here for more information.

I just recieved word that the recently launched Kettlebell Revolution program developed by Turbulence Training Certified Trainer Chris Lopez is on sale until 12 noon today (Friday). This is big news for people that train with Kettlebells.

I urge you to go and check out Kettlebell Revolution. Turbulence Training is already a highly respected training program. With the Creator of Turbulence Training, Craig Ballantyne’s support and guidance, Chris Lopez has used the Turbulence Training principles to develop a set of highly effective Kettlebell workouts.

Even if you’re reading this post after the 50% sales is gone, you should look into Kettlebell Training in the near future. Kettlebells are an incredibly effective training tool that can dramatically help you improve your strength, conditioning, and body composition.

Click here to Learn More about Kettlebell Revolution

Image by novotnymichalWednesday, September 17, 200821-15-9 reps of:

KB Thruster
Hindu Pushups

10:20.50

Thursday, September 18, 2008

Max Rounds in 20 minutes:

KB Chest Press 10 reps
Barbell Curls 70lbs 10 reps
KB Pullover 10 reps

Was able to do 5 rounds

Friday, September 19, 2008

Rest for me.

Workout for Dom + D-raj:

3 rounds:

25 KB Swings
3 Sprints
25 KB Push Press
3 Sprints

Dom – 22:00.44
D-Raj – 19:08.68

Notes:

Experimented with the chest and bicep workout. The Chest workout had me sore for a few days. Overall, I’m keeping my food intake higher as my workouts go to a new level. I felt really “banged up” this week and wasn’t happy with my thruster/hindu pushups time. Hopefully this coming week will be better. Have a lot of crazy things planned.

Image by novotnymichal Monday, September 8, 2008Front Squat 3×5 85lbs
Power Clean 3×5 130lbs
Bent-Over Row 2×5 120lbs
Deadlift 2×5 200lbs

Tuesday, September 9, 2008

3 rounds of:

25 KB Swing
25 Push Press
50 Sledgehammer Swings

Time: 32:04.70

Wednesday September 10, 2008

AM:Bench Press 4×5 65lbs
Barbell Curls 3×5 65lbs
Push Press 3×5 125lbs

PM: Tabata

Alternating rounds, Pushups & Sprints

100 Medicine Ball Situps + Throw

Friday, September 12, 2008

The Saragarhi Workout

21 Reps of each:

Sumo Deadlift High Pull
Hindu Pushups
Push Press
KB Windmill
KB Thruster
Squat Thrust

* Exercises can be performed in any order

D-Raj – 13:01.86
Dom – 11:35.47
Parth – 11:17.03

Saturday, September 13, 2008

5 rounds:

10 KB Swings
10 Double Unders

6:57.12

Sunday, September 14, 2008

5 rounds of 20 seconds work, 10 seconds rest of:

Sledgehammer Swings, Right Hand
Sledgehammer Swings, Left Hand
KB Chest Press, Right Hand
KB Chest Press, Left Hand
Ab Pull-ins
Squat Jumps

D-Raj: 378 Total Reps
Dom: 369 Total Reps
Parth: 374 Total Reps

Monday, September 15, 2008

5 rounds of:

Walk w/ KB overhead back and forth to driveway, perform 5 KB Windmills. Repeat with other hand.
20 Bodyweight Squats

Parth – 10:28.40
D-Raj – 13:02.65

Notes:

Sorry for the huge clump of workouts. This past week I’ve been eating enormous quantities of foods. Naturally I’m training at a high frequency, and actually recovering fully. Maybe I’ll go on the Micheal Phelps diet. Lol. No, I think at this point I really need to make a decision as to whether my goal is to improve in my workouts i.e. technique, time, speed, power, endurance…or is fat loss really that important to me. I’m sure the fat loss will come (it has been coming), although I can easily speed up the process by doing things that I really don’t enjoy doing such as morning cardio, cutting calories, cutting down on intense workouts, etc.

Lots to think about this week.

I want to start a new series here at Shah Training. The Fat Loss is a Battle (FLB) series will consist of 100 workouts designed to burn fat and increase your metabolic rate. Now, many of my workouts may be a bit to advanced for some, so I will scale the workouts for beginners, intermediates, and advanced trainees. Here is workout number one:

Substitutions:Kettlebell Swings can be substituted by dumbbell swings, swinging any other object such as paint cans, milk jugs, etc., squat jumps, bodyweight swings (perform swinging motion without any sort of implement).Kettlebell Push Press can be substituted by dumbbell push press, barbell push press, pressing any other objects, pushups variations.

Sledghammer Swings can be substituted by any cardio option including jump roping, running, bike riding, rowing, or shadowboxing. 50 sledghammers takes aproximately 3 minutes to perform. So adjust your repetitions/distance accordingly.

Beginner

Perform one round of:

5 Kettlebell Swing, each hand
Rest 45 seconds,
5 Kettlebell Push Press, each hand
Rest 45 seconds,
10 Sledgehammer Swings, each hand
Rest 45 seconds

Feel free to use substitutions with the exercises. If 50 Sledgehammer Swings is 3 minutes, then 10 would take approximately 36 seconds. Perform your cardio movement for 30 to 45 seconds. So for something like running or bike riding to be effective, you would have to perform sprints or bike sprints for the allotted time.

Progressions:

1. Start by gradually decreasing the rest between each set by 15 seconds, until you are able to complete the entire circuit with just 15 seconds of rest between each exercise.
2. Now add another round, so that you will be performing 2 total rounds of the circuit. Increase the rest back up to 45 seconds, then gradually go back down to 15 seconds until you are able to perfrom 2 rounds with just 15 seconds rest between each exercise.
3. Perform one round with no rest between each exercise
4. Perform two rounds with no rest between each exercise

Intermediate

2 rounds for time:

15 Kettlebell Swings, each hand
15 Kettlebell Push press, each hand
25 Sledghammer Swings, each hand

Feel free to use substitutions with the exercises. If 50 Sledgehammer Swings is 3 minutes, then 10 would take approximately 36 seconds. Perform your cardio movement for 30 to 45 seconds. So for something like running or bike riding to be effective, you would have to perform sprints or bike sprints for the allotted time.

Progressions:

1. Add another round so that you are performing 3 total rounds. Take 45 seconds rest between each exercise, then steadily cut down until you are performing 0 rest between each exercise
2. Double the repetitions and perform 2 rounds, with 45 seconds rest between each exercise. Steadily drop 15 seconds rest each tme until you are performing 0 rest between each exercise.
3. Now add the third round, with 45 seconds rest between each exercise. Steadily drop 15 seconds rest each time until you are performing 0 rest between each exercise.

Advanced

3 rounds for time:

25 Kettlebell Swings, each hand
25 Kettlebell Push Press, each hand
50 Sledghammer Swings, each hand

At the advanced level, I really urge you to try your hand at kettlebells and sledgehammers. The financial investment is well worth the rewards.

Progressions:

1. Replace the Kettlebell Swings with the Kettlebell Snatch, perform 15 repetitions. Add 5 repetitions each time until you get up to 25 repetitions
2. Add another round, with 45 seconds rest between each exercise. Steadily drop 15 seconds rest each time until you are performing 0 rest between each exercise.
3. Double all the repetitions. Drop back down to 3 rounds with 45 seconds rest between each exercise. Steadily drop 15 seconds rest each time until you are performing 0 rest between each exercise.
4. Add back the 4rth round, with 45 seconds rest between each exercise. Steadily drop 15 seconds rest each time until you are performing 0 rest between each exercise.

If you want more information on high intensity home training, then you should check out Gladiator Body Workout:

Gladiator Body Workout

• Gladiator Body Workout is an Athletic Fitness system which combines Dumbbell and Bodyweight exercises along with interval training to help you Drop Fat, Build Lean Muscle Mass, Get Stronger, and Improve Athletic Performance.
• If you purchase the Combo Pack, you can also get two other eBooks which Author Coach Eddie Lomax sells separately: “Ultimate Gymless Workout” and “Extreme Dumbbell Fitness.” When you include all the workouts in all three systems, you’ll get literally months worth of fitness programming.
• The Basic version sells for just $27. Each separate eBook in the Combo Pack sell for $27 but coach is giving them to you for just $49.00.

Click Here for More Information

The Gladiator Body Workout will exceed your expectations and you will not have that anti-climatic feeling that you often have with other products. If for the off chance reason you are not completely satisfied, you can get a full hassle free refund. However, do not even bother purchasing this Training Program unless you are committed to excellence yourself. If you are a minimalist when it comes to getting the most out of your training and life then this product is not for you. If I am committed to excellence then I expect you to be committed to excellence as well. If you are committed to excellence then this Training Program is a perfect fit for you. If you want to be committed to excellence and need inspiration then look no further. It is right here.

A while back at Tastefully Driven, I wrote a post where I claimed that all you need to get into great shape is running, push-ups, sit-ups, and pull-ups. Well, I’m going to back that claim up and design three intense workouts using only those four exercises. Each workout builds on the one before it. My suggestion is to try each workout once per week and cycle through them. For example, Workout A can be performed on week one, then Workout B on week two, and finally Workout C on week three. Week four you would perform Workout A again and try to beat your time.


Workout A
3 rounds for time:
Run 400 meters
5 Pull-ups
10 Push-ups
20 Sit-ups

Workout B
For time:
30 Sit-ups
20 Push-ups
10 Pull-ups
Run 800 meters
10 Pull-ups
20 Push-ups
30 Sit-ups

Workout C
For time:
1 mile Run
50 Sit-ups
35 Push-ups
20 Pull-ups
800 meter Run
30 Sit-ups
20 Push-ups
10 Pull-ups
400 Meter Run
15 Sit-ups
10 Push-ups
5 Pull-ups

A tip on how to set these workouts up:

It will be difficult to find a track with a playground nearby where you can perform pull-ups. What we have done in the past is run around the block (355 meters according to Google Earth), then run up the stairs to my second floor room, perform the pull-ups on the bar, then run back down and complete the rest of the workout. This adds another extra element of stair running.

Other options u can do is to replace the pull-ups with body weight squats if you are unable to find a bar nearby. I can also foresee issues with the sit-ups,as it may be uncomfortable (and potentially harmful to your spine and lower back) to be performing sit-ups on the ground. The best solution is to purchase a mat. Another option is to replace the sit-up with a kettlebell or dumbbell option such as windmills, where you are hitting the same muscle group. Sometimes we have thrown in the kettlebell swings to replace the sit-ups, and Hindu push-ups to replace regular push-ups.

The options are endless. Take the format of these workouts and make them your own. You may need to replace exercises or reduce/increase reps to fit your fitness level.