The kettlebell 2-hands swing is one of the best exercises you can do. It is a full body movement which focusses on the legs, glutes, core, back, shoulders and arms. It is a great way to get a nice firm butt and burn fat. It is also the easiest exercise to start with if you are new to kettlebell training.
The 2 hands swing is a hinge movement from the hips to shoulder height. It is like a pendulum movement. Because it is a hinge/bend movement and not a squat movement, it is easy to do for almost everyone, also if you are more on the heavier site. Start with 3 sets of 10 reps twice a week and build up to 10 sets of 10, then 5 sets of 20 reps up to 10 sets of 20 reps and so on.
After 30 reps a set my mind starts to wander, so I’d like to change things up a bit to keep it more interesting. Instead I do a combination with 1 hand swings, without putting down the kettlebell.
Start with 2-hands swings 10 reps, then move to 1 hand swing left hand 10 reps, change at the front of your body at shoulder height to the right hand and do 10 reps. Then do 10 reps alternating 1 hand, left hand to right hand, change at the top. This is 40 reps. Do 3 sets. Build up to 10 sets of 40 reps. Keep 30 sec to 1 minutes rest between sets. Later on you can do 2 sets of 40 reps continuously and then have a rest. Then do 3 sets in a row etc. That will keep you busy for a couple of months.
The 1-hand swings will challenge your core and it helps to develop great abs, because it fires your abs to compensate for the weight difference. Just doing this exercise alone will get you great benefits. It helps with muscle development, burns fat and it is also a cardio workout. All in one, therefore great for anyone who doesn’t have much time or isn’t too keen on exercise. When you start seeing results, you will want to come back for more.
If you need help with techniques, feel free to contact me for a session.