FURY Friday || BEST QUICK WORKOUT - Kettlebell Swing

Oh FURY! I have no time to go to the gym to get any kind of decent workout in. What do I do? Well let me tell you, I have the key. And it takes less time to do than it takes me to take my morning poop. Yup. 

The exercise in question is the Russian Kettlebell Swing. Now, before you get on me for not being patriotic and not recommending the American Kettlebell Swing, there is a key reason why I recommend the Russian version first: SAFETY. It’s easier to get hurt during the movement of the American version and if you don’t watch the weight you are using and your form, you can hurtskie the old shoulders and back. So we’ll can the American Kettlebell Swing the more awesome, expert mode version that you can get to after you master the Russian Kettlebell Swing beginner mode. Fair?

OK. Steps are a good idea:

1) Stand with feet shoulder width apart.

2) Pick up Kettlebell from between your feet. It should be at mid-foot. DON’T ARCH YOUR BACK. SQWAT DOWN TO PICK IT UP. For the sake of simplicity this time, use both hands to pick up the weight.

3) Swing the weight back behind your butt, bending your knees and pushing your hips out backward. DON’T ROUND YOUR BACK. KEEP THAT BACK STRAIGHT AS A PLANK.

4) Using your hips and butt cheeks, push the weight forward, clenching your butt cheeks as you push that weight through your body. Keep your core tight and your back straight.

5) At the top of the swing, your arms should be at perpendicular with your body. That means they should be straight out in front of you for those not gifted with geometry skills. 

6) Let the weight fall back between your legs, swinging behind you just like it did in step 3.

7) Rinse and repeat steps 3-6

You can get away with doing 4 sets of 8-10 reps and feel the burn. Or you can be like The Rock and do 5 sets of 20. Most males can get a challenge out of 30-40lb weight and females would feel the same with about 15-25lb, but you may want to see if there’s a sports store close by that has the weights for you to try. Then check out Amazon.com because they usually have the weights for some kind of deal.

CAP Barbell 20 -Pounds Kettlebell -- I purchased a 45lb of this brand just recently.

This workout is so great because it literally works out everything in your body. There are many variations to this workout that you can do to get all kinds of other conditioning going as well. But I’m going to emphasize on the glutes, legs, and back here. It makes all of that business strong. And ladies, this will make your booty look on point. And fellas, this will make your booty look on point. There are many variations to this workout that you can do to get all kinds of other conditioning going as well.

Keep grinding. Rome wasn’t built in a day. Stay persistent and you will attain greatness.

-FURY