Train for an Obstacle Course With The Kettlebell Swing

Kettlebell Training Tips

Exercise Position

Starting out it is essential to practice perfect form.  And, because it's the foundation of most every move we make, perfecting the body-weight squat will allow you to complete other kettlebell exercises with ease. With feet shoulder-width apart, chest up and shoulders back, sit your rear-end back like you are sitting into a chair. Sit as low as possible while making sure your heels remain on the ground, and you maintain an upright chest. Return to standing position by driving through the heel and hips.

Maintaining proper body position and using the legs to drive out of the squat transfers directly to proper execution of the kettlebell swing.  

MoreKettlebell Workouts for Women

Selecting a Weight

Men should look to begin with a 20- to 25-pound kettlebell while a 10- to 20-pound kettlebell is great for females. Obviously, individual exercise experience and fitness level should be considered when choosing a weight.

Warming Up

Use a dynamic warm-up to prepare for training sessions. Doing so actively prepares the muscles for exercise by transitioning from a resting to a working heart rate. Instead of standing still or stretching to touch your toes, try jogging in place or body-weight exercises such as squats or push-ups.

The Workout

After practicing proper form and completing a dynamic warm-up, take on this workout:  

Note: Do 3 to 5 rounds of this workout.

  • 25 bodyweight squats
  • 20 kettlebell swings
  • 15 burpees
  • 10 sit-ups
  • 5  box jumps

Don't forget to cool down afterwards to prevent any injuries.

More: How to Cool Down After a Workout

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