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Click on the "PLAY" button below to watch a 1 minute 43 second demonstration video x http://www.ronebergcairns.com/2010onwards/general2010_0375.flv |
x Instructions on learning x x Lauren Brooks teaches you how x x And importantly, |
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The foundation kettlebell exercise is the
kettlebell swing The swing can be done with one or two hands It involves hiking the kettlebell between your legs before using your hips and posterior chain to propel the kettlebell forward and up in a circular swing movement before it drops under control back between your legs The following great benefits can be gained by training with kettlebell swings: #1 -- kettlebells are highly efficient and allow you to do fitness and weight training in one workout at the same time #2 -- swings develop the important posterior chain muscles of the body such as the hamstrings, glutes, core and back ... these muscles are often overlooked with traditional weight training but they are crucial for a large number of sports as these muscles are heavily involved in sprinting, jumping and tackling movements #3 -- a kettlebell swing is a perfect choice of exercise for tabata training ... this very short but intense style of training is ideal for kettlebell swings as they hit a lot of muscle at one time and get the heart rate soaring ... although tabata training only involves work periods of 20 seconds with 10seconds of rest it is very brutal but very effective #4 -- swings work the abs and strengthen the core muscles as they provide a stable platform for other muscles to pull from ... traditional crunches are useless and do nothing for you, hit your abs with functional abdominal training that actually has benefit in the real world #5 -- a key benefit of kettlebell swings is that they train all parts of the back from the lower back all the way to traps ... they train all the muscles together giving you a great functional workout #6 -- high rep swings also develop back endurance which Professor Stuart McGill, a leading spine/back expert, considers has a very positive effect on the reduction of back injuries #7 -- swings are a fantastic conditioner and body fat burner ... more and more studies are concluding that greater body fat burning occurs when training is performed at higher intensity levels rather than long slow endurance type training The above are only some of the benefits a program of kettlebell swings can provide Although it sounds too good to be true there is a downside of kettlebell swings ... they are hard work However, if you build into your program gradually, a program based around kettlebell swing movements will provide fantastic workouts to get you fit, lean and healthy in a surprisingly short amount of time |
| Name | Date | Weight of Ball | First Break | Time for 100 Swings | Notes |
| Sharon | 6th Feb 2010 | 16 kilo | 40 swings | 4 mins 15 secs | |
| 3rd Mar 2010 | 16 kilo | 45 swings | 3 mins 42 secs | personal best !! | |
| 17th Jun 2010 | --- | --- | --- | had to work late | |
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8th Feb 2011 see note below |
16 kilo | --- | 7 mins 20 secs | what happened ?? | |
| Tanya | 3rd Mar 2010 | 16 kilo | 35 swings | 5 mins 02 secs | |
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17th Jun 2010 see note below |
20 kilo | 40 swings | 4 mins 04 secs |
heavier ball and a higher first break with a much quicker time !! what more can you say? |
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8th Feb 2011 see note below |
20 kilo | --- | 7 mins 35 secs | what happened ?? | |
| Brett | 6th Feb 2010 | 24 kilo | 42 swings | 4 mins 23 secs | |
| 3rd Mar 2010 | 24 kilo | 50 swings | 4 mins 30 secs | ||
| Kahlia | 6th Feb 2010 | 16 kilo | 40 swings | 4 mins 23 secs | |
| 3rd Mar 2010 | 8 kilo then 16 kilo | 50 swings | 3 mins 38 secs |
lighter ball for approx half but best time to date |
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17th Jun 2010 see note below |
16 kilo | 50 swings | 3 mins 09 secs |
compared to 6th Feb, a higher first break and 74 seconds quicker !! |
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| Ritchie | 6th Feb 2010 | 24 kilo | 40 swings | 4 mins 55 secs | |
| 3rd Mar 2010 | 24 kilo | 30 swings | 5 mins 08 secs | ||
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8th Feb 2011 see note below |
24 kilo | --- | 5 mins 20 secs | not bad !! | |
| Matt |
8th Feb 2011 see note below |
24 kilo | --- | 7 mins 04 secs | |
| Ken |
8th Feb 2011 see note below |
20 kilo | --- | 6 mins 19 secs | |
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NOTE - 17th June 2010 Following the swings, Tanya and Kahlia went to home plate on Diamond One ... ran down the line to the fence and completed 10 squats ... back to home plate for 9 pushups ... to fence for 8 squats ... home plate for 7 pushups, etc, etc ... after the final pushup, they took off for a sprint around the bases finishing at home plate ... Tanya completed the routine in 8 minutes and 24 seconds and Kahlia in 8 minutes 57 seconds ... unable to run due to injury, Andria coordinated with the other two, doing the squats and pushups but completed burpees while they were running and did not do the sprint lap NOTE - 8th February 2011 Immediately following the swings, the CrossFit "ANGIE" Routine was completed ... this is 100 x sit ups, 100 x push ups, 100 x squats and 100 x pull ups ... the exercises are done in that order and each one must be completed before starting the next ... below are the total times taken and these include the kettle ball swings as above
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| Name | Date | Weight of Ball | First Break | Time for 100 Swings | Notes |
| Louis | 6th Feb 2010 | 8 kilo | 40 swings | 4 mins 44 secs |
lighter weight due to shoulder injury |
| 3rd Mar 2010 | 24 kilo | ?? swings | 4 mins 59 secs | went from 8 to 24 kilo !! | |
| Bethany | 6th Feb 2010 | 8 kilo | 50 swings | 4 mins 07 secs | |
| 3rd Mar 2010 | 16 kilo then 8 kilo | 25 swings | 4 mins 22 secs |
used heavier ball for approx half !! |
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| Lee | 3rd Mar 2010 | 8 kilo | 25 swings | 4 mins 04 secs | |
| Maya | 3rd Mar 2010 | 8 kilo | 40 swings | 4 mins 14 secs | |
| Wyndy |
7th Mar 2010 email received |
22 kilo dumbbell | 37 swings | 5 mins 00 secs | |
| Andria | 3rd Mar 2010 | 8 kilo | 59 swings | 2 mins 58 secs | |
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17th Jun 2010 see note above |
16 kilo then 8 kilo after 45 swings |
34 swings | 3 mins 30 secs |
doubled the ball weight for almost half but only took an extra 32 secs !! |
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