Kettlebell swings: the anti-sitting exercise

You may not realize it, but every day you spend sitting at a desk or in a car or on a couch, you are training that position: bent knees, bent hips, hunched shoulders. Our pectorals, hip flexors and hamstrings are becoming shortened and tightened. 

Spending long hours in cubicles not moving is making the front of our body tighter. And then we go home and slouch on the couch adding to the problem.

The kettlebell swing is here to help! It will help you lose fat, gain flexibility and strength.

The overuse of the muscles on the front of our bodies leads to a condition known as “anterior dominance”. Anterior dominance results in imbalances in our muscles causing us to move and perform at sub-optimal levels. It compresses our lungs so that instead of taking deep long breaths into our belly like we were born to do, we take short, panicked breaths in our upper chests.

This explains our deteriorating posture which gives the impression of being weak and apprehensive as opposed to standing erect with our head up projecting confidence.

But, all is not lost! There is one exercise that can combat the ill effects of anterior dominance – the kettlebell swing.

The kettlebell swing is the perfect antidote to a sitting lifestyle. But, only if it is executed correctly! Beginners want to make it a squat and shoulder raise (because that is where they are naturally strong). It is neither. It is an exercise for the posterior chain. It requires primarily a hinging of the hip, not a bending of the knee. The knees will bend slightly but the hips will bend more. The back will be flat and the shoulders will be down. The upper back muscles will keep the shoulders from hunching forward.

All this works to improve the posture by opening up the chest and pulling the shoulders back. The net result being a chest out, head up posture in the body that exudes confidence.

Performing the kettlebell swing properly will combat the ills of anterior dominance by loosening tight hips and strengthening the glutes (butt). It will develop a strong core and burn belly fat in the process.

Isn’t it time to start swinging? Seek out a certified kettlebell instructor to learn the proper technique and get started on a lifetime of good posture, balanced muscles and better overall health.