"Kettlebell Swings - Kettlebell Workouts for Your Thunder God"

The kettlebell swing transformed movie actor Chris Hemsworth into a thunder god.

Could kettlebell workouts do the same for you?

Kettlebell Workouts

There is nothing glamorous or 'Hollywood' about Russian kettlebells. Trainers who exercise with this old school item of exercise equipment disparagingly describe them as cannonballs with handles! 

So why are movie actors like Thor's Chris Hemsworth turning to low-tech iron balls from a bygone era when we are living in a surround-sound digital world?

The answer: kettlebell workouts provide a challenging metabolic training system and are key to a lean and ripped body.

Indeed, it is easy to buy the movie pitch when you understand how a low-tech exercise can quickly revolutionize your strength and health. And the best part? Because kettlebells train the whole body with one piece of equipment, workouts can be brief.


Photo courtesy of miz_ginevra


How to do Kettlebell Swings


    1. Kettlebell beginners

    Kettlebells come in poods, an old Russian measure of weight that equals 16 kilograms or approximately 35 pounds.

    For the average-sized man, it is recommended you begin with a 35 pounder, and women should start with an 18 pounder.

    As you become stronger, look to progress eventually to a 53 pounder - the standard issue size in the Russian military.

    2. Swing time

    The foundation of kettlebell training is the swing. This lung-bursting aerobic move works the arms, shoulders, legs and core.

    Writing in The 4-Hour Body, author Timothy Ferriss describes how he did nothing more than one set of 75 swings, twice a week on Mondays and Fridays. His goal? Ferriss wanted abs.

    In just six short weeks, Ferriss was at his lowest body fat percentage since 1999. Total swing time for the week, 10-20 minutes.


    Looking for more lung-bursting tips? Kettlebell Swing Cardio combines HIIT cardio and Kettlebell exercises to achieve excellent fat burning and muscle sculpting results.


    3. Crown jewel

    Searching for the single perfect exercise? One that scorches body fat, builds muscle, boosts endurance, and also keeps you from getting a painful lower back? Brother, you just found it! 

    Because of such credentials, the swing is the sparkling jewel in the kettlebell training crown.

    Want to see it in action? The following guide shows how to perform this move safely and effectively...

Enjoy this article?

Then get the latest tips and news stories delivered direct to your inbox!


Your Email Address

First Name
Then

Your email address is totally secure.
I respect your privacy and promise to only send you More Muscle with Less Work

Comments

Do you have a comment or question you want answering? Share it here!

What Other Visitors Have Said

Click below to see contributions from other visitors to this page...

The Only Exercise You Will Ever Need? Not rated yet
"It was like nothing we had ever done. We had to relearn everything we knew about fitness," said an incredulous Zar Horton. The year is 2008 and city …

Click here to write your own.

Recent Articles

  1. Minimalist Training - How Little Can You Do to Get Insanely Strong?

    Jun 29, 20 11:35 AM

    mark chaillet
    Hear how minimalist training helped 80s powerlifter Mark Chaillet crush his competition and get insanely strong.

    Read More

  2. Deadpool Superhero Workout - Two Critical Exercises to Develop X-Men Strength

    Apr 23, 18 05:22 AM

    deadpool superhero workout
    Discover how the Deadpool superhero workout develops freaky fitness and X-Men strength.

    Read More

  3. Why Weight Training Too Hard is Hurting Your Gains

    Sep 25, 17 10:50 AM

    training too hard
    Feeling fatigued? Discover why weight training too hard at the gym is hurting your gains.

    Read More