Kettlebells - A Deceptively Simple Exercise For Maximum Fat Loss In Record Time

Kettlebells - A Deceptively Simple Exercise For Maximum Fat Loss In Record Time

Everybody wants to lose fat. In fact, that is why you are reading this article. And I would not disappoint you.

Kettlebells were named hot fitness trend for 2009 for good reason - they work! The most, basic (but not easy!) exercise is the Swing. In fact, it is so good, it is considered my most Kettlebell instructors in the know as the foundational exercise for all other Kettlebell exercises. Just in case you think you already know everything about these the Swing - hang on - I am about to show you some secrets you probably do not know.

The Swing. You may have heard of it, you may not. But either way, the Swing, any version - two hand, one hand, hand-to-hand, is one of the best exercises to work your abs, butt, and legs, hard - really hard. Not only that, but the Swing will jack your heart rate up into the stratosphere in a jiffy and keep it there. An highly elevated heart rate during exercise increases the total number of calories burned both during exercise and after exercise, which is one of the keys to burning fat. The Swing meets this need nicely.

Here are some pointers on how to perform the Swing for maximum fat loss:

1. Assume a stance where the Kettlebell is between your feet, with your feet just outside shoulder width. Toes may be turned out slightly.

2. Keeping your lower back flat, place two hands on the Kettlebell and throw the Kettlebell back between the legs like you are hiking a football. Do not be like most people and just let it fall. By throwing it behind you, you get a much bigger stretch from your hamstrings and glutes creating a more powerful Swing. This makes your muscles contract much harder, thus requiring more energy (burns more calories).

3. Stand up forcefully attempting to drive the Kettlebell away from your body - if you let it go it would travel away from you. Squeeze your glutes together as hard as you can and drive your feet through the floor, heels first.

4. Only allow the Kettlebell to travel until it is parallel with the ground.

5. Make sure you contract your abs as hard as you can when squeezing your glutes. Do this at exactly the same time. This will not only work the living daylights out of your abs and butt, but will cause your body to need more energy, thus burning more energy.

6. Most people do not know how to breathe when performing the Swing. Breathing correctly forces your body to burn more calories while swinging. When you breathe, inhale on the backswing through your nose. As you snap your hips, breathe forcefully through your teeth. This will cause your abs to contract even harder. Make sure to time your exhalation to coincide with locking your hips at the top of the Swing.

by: Geoff Neupert

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