Pictured above: Former Dallas Mavericks Dancer, Lauren Gibler
Article By: Callie Cady
Hey there, friends- Happy #WorkoutWednesday! If you haven’t worked kettlebells into your fitness routine, now’s the time! These little babies can work wonders by helping you build functional strength while elevating your heart rate.
One of our favorite kettlebell workouts is the Kettlebell Swing. This exercise targets the posterior chain (the group of muscles consisting of tendons and ligaments that help your posture- i.e. biceps femoris, gluteus maximus, erector spinae muscle group, trapezius, and posterior deltoids).
Here’s how you do one rep:
-Stand with your feet shoulder-width apart
-Bend your knees, push your hips back, and grab the top of the kettlebell with both hands
– In one motion, swing it back between your legs, and as you stand up, snap your hips forward, squeeze your glutes, and swing the kettlebell to chest height, then let it fall back through your legs (but don’t put it down)
TIP: You can also turn kettlebell swings into a fast cardio workout! Here’s how: you’ll do 10 to 20 swings in a row, and then sink down into a slow and controlled kettlebell squat. Hold the bottom of the squat for about 30 seconds, pushing out on your knees with your elbows, and then stand up. Repeat the process for 10 to 20 minutes.
Happy swinging!
Want to contribute to #WorkoutWednesday? Email Callie at callie@prodancecheer.com.
