In the last article, I talked about the first time I did 100 repetitions of Kettlebell Swings, and how I still use that workout in my program. I hope some of you have begun performing this workout.
I want you to perform it AT LEAST once per month.
But, I think you can do it once a week. You can do it:
- During the weekends
- Replace your friday workout with 100 kettlebell swings
- Use it as cardio at the end of your regular workout
Choose one of these 3 methods, and go!
Why?
Well here are 3 reasons why you should perform high rep kettlebell swings:
Reason #1: High Rep Kettlebell Swings Improve Fitness
Even fitness professionals are confused about the real meaning of fitness.
It’s all about the ability to move, and to prevent injuries. It’s about having more energy throughout the day.
Real fitness is supposed to make your daily life easier. And Kettlebell swings help you out a LOT!
How?
Well, kettlebell swings train your posterior chain, which includes your glutes, hamstrings, lower back and core. Your posterior chain is the one part of your body that has the most carry over to all sports.
We (Americans, especially) spend WAY too much time sitting down. And instead of spending 20 minutes training your hamstrings, 20 minutes training your glutes, 20 minutes training your lower back, and 20 minutes training your core....you can get it all down with one movement, and do that for 20 minutes!
Reason #2: High Rep Kettlebell Swings Burn Fat
This is probably what you’re interested in, right? You want to know how Kettlebell swings burn fat.
The first thing that pops up into my mind is the study that claimed that Kettlebells burn 20 calories per minute!
However, that study was based on the Kettlebell snatch, a movement that I will cover in a different article. For now, what you need to know about this movement is that it’s an extension of the swing, which recruits more muscle than the swing, hence it would burn more calories than the swing.
There is no study (at least none that I could find) that measured how many calories that swing could burn
But the bottom line is, that Kettlebells burn a lot of calories. And in order to burn fat, you must burn calories.
A 20 minutes workout can help you burn off 300 to 400 calories! However, that’s not even the fun part! The fun part is something called EPOC.
EPOC, or Excess Post Oxygen Consumption is a fancy way of describing the calories you burn while RECOVERING from your workout. In other words, your body burns calories when it tries to return to homeostasis after a tough workout.
So, after a super hard workout, such as one involving high rep kettlebell swings, you’ll actually burn calories WHILE resing!
Reason #3: High Rep Kettlebell Swings build an Attractive Physique
The first thing my girlfriend noticed were my hands. Strange?
Not really. The opposite sex will notice specific things about you that you yourself don’t realize. Women tend to love guys with strong forearms and rough hands.
And Kettlebells will get you that. Swinging that Kettlebell all these years has helped me develop a pretty strong set of arms, even the you are not using your arms during the Kettlebell!
Kettlebells don’t really give you a pretty-boy image. They give you a tough image. You look like someone people won’t want to mess with.
And that’s pretty attractive!
If you haven’t done so already, start implement high-rep Kettlebell swings into your kettlebell progams!
High Rep Kettlebell Swings: 3 Reasons to Perform Them Today