KB challenge – swings and squats

by purelytwins

Workout – 200 Kettlebell swings and 100 squats.

In this challenge we are focusing on two-handed kettlebells swings. You can swing to eye level or if you are strong enough swing fully overhead. Remember all the power comes from the hip thrust using your glutes and hamstring muscles when you swing.

Squats are not only great for building strong legs and a nice butt, but they are great for the core too.  Squats hit all those large muscles, which means a great hormonal response along with metabolic effect. Start with weight in heels, feet slightly turned out, push hips backwards, try to get thighs parallel to the floor, keep back flat and chest up. Breathe out when you stand back up.

Break up the reps in any pattern you like just get them done.

You can do it!

Let us know how it goes.

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5 comments

Amy April 22, 2015 - 11:00 pm

I’m new to strength training. What do you mean by “squats will cause a great hormonal response”?

Reply
purelytwins April 23, 2015 - 12:29 pm

Squatting is a compound movement, meaning you use multiple joints and tons of different muscles to perform the action (which means a ton of calories are being burned – great for fat loss too)
The more muscles you engage during training, the more hormones will be released in the body to stimulate growth and recovery. 🙂

Reply
alexa April 24, 2015 - 6:03 pm

I’ve been loving the challenge. It’s really hitting some of my muscles in different ways. Do you have any stretches in particular you recommend to loosen and stretch things back out again.

Reply
purelytwins April 24, 2015 - 11:07 pm

Glad to hear you are loving the challenge. Runners lunge is a great stretch. Downward dog. Standing side stretch. Wide leg forward hang. Seated back twist. And anything that stretches the hamstrings like the scissor hamstring stretch and reclined hamstring stretch.

Reply
Over Your Oats #24 | April 27, 2015 - 7:13 am

[…] Kettleball Challenge: Swings & Squats […]

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