Work Out Wednesday #1: Kettlebell Swings

I know it isn't Wednesday, so let's call this first edition Workout Weekend! I'll be following up with more workouts, most likely on Wednesdays going forward.

I love doing kettlebell swings for a few reasons. First of all, they really help me open up my hips which tend to tighten up for me quite often. Kettlebell swings also help me stretch out my lower back which is often tight and even sometimes in pain. Same goes for my shoulders when performing kettlebell swings, they stretch out and loosen up.

In addition to the mobility and flexibility that kettlebell swings increase, they also offer a full body workout that can be as intense as you want it. That is right, kettlebell swings target your glutes, quads, hamstrings, core, shoulders, and back. In addition to being great exercise, kettlebell swings help prevent and relieve back pain. Kettlebell swings are an essential movement and exercise for all physical therapists and PTAs to know.

Applying Kettlebell Swings to Physical Therapy

Kettlebell Swings can be used in Physical Therapy to:

  • Relieve back pain
  • Rehab posture issues that cause back pain
  • Prevent back pain
  • Increase strength, flexibility and mobility in the shoulders, back, core, and hips
  • Help athletes functionally

Without further ado...

How to do a Kettlebell Swing

https://www.youtube.com/watch?v=28HF_MU5JsU

Here are a few recommended kettlebell swing workouts

The 4 Minute Tabata Workout: Kettlebell Swings

Here is a nice quick 4 minute workout that will get your heart rate up and work your entire body!

https://www.youtube.com/watch?v=GtgRcqaOqDo

Kettlebell Swing Beginner Workout

Learn some great kettlebell exercises for beginners!

https://www.youtube.com/watch?v=yBMWrq2vAGM

The 5 Minute Kettlebell Swing Workout

More great kettlebell swing exercise routines, that can be done on just 5 minutes!

https://www.youtube.com/watch?v=j2dCUvkslRg

Try starting with a light weight kettlebell and focus on your form. You can work your way up in weight and increase repetitions as well.

That's all for this week's Work Out Wednesday! Tell us your favorite kettlebell swing workouts in the comments below! :)