The kettlebell swing recruits the posterior chain.
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If you're trying to break through a plateau - or simply need a break from standard dumbbell and barbell workouts - consider switching it up with kettlebells. Since kettlebells distribute weight unevenly, they challenge your core during exercise and work your muscles in new ways, which can give you the results you're after. Kettlebells can be used to tone up your whole body, and they can give you the toned and fit physique you want.
Kettlebells strengthen and tone muscles of the posterior chain - glutes, hamstrings and calves.
Work the Posterior Chain
Kettlebell workouts typically combine moves performed while standing - swings, and overhead movements such as presses and jerks - and mat work such as renegade rows or kettlebell-assisted crunches and flyes. The standing work especially works the posterior chain: muscles at the back of the body, especially the glutes, lower back, hamstrings and calves. Unlike bodybuilding, which builds the front of body's вЂњmirror muscles,вЂќ kettlebells create functional strength and a less bulky but still ripped, toned appearance.
Results for Everyone
Work with the assymetrical kettlebell tends to result in a trim, supple waist and strong obliques, as all of the moves recruit the core for stabilization in a way not required as much for dumbbell and barbell work. In particular, windmills, the Turkish getup, and kettlebell-assisted crunches give extra attention to this area. Along with the fat burning inherent in performing the standing exercises, the core work results in a lean, athletic appearance - like that of a Greek or Roman statue, writes Dave Randolph in вЂњThe Ultimate Kettlebells Workout.вЂќ
Benefits for Women
Women especially love the high, tight glutes that result from kettlebell work. The dynamic trio of leading kettlebell trainers in the United States - Lorna Kleidman, Neghar Fonooni and Lauren Brooks - proudly display excellent posture; feminine, limber and powerful bodies; and exceptional strength. Adrienne Harvey of the Girya Girl website writes that kettlebell work for women results in a body like that of a gymnast or martial artist. Your arms become more toned, your legs and rear are tighter and more shapely, and you appear graceful, healthy and athletic. Thigh circumference shrinks. Your upper hamstrings will be clearly demarcated from your buttocks, creating a terrific look in shorts and swimsuits.
Consider Your Diet
Your physique won't cooperate if you undermine your hard kettlebell workout with junk food and an overly high caloric intake. вЂњYou can't out-train a lousy diet,вЂќ notes certified kettlebell instructor Eric J. Moss. Work to improve your diet choices and to think more like a thin person. This includes learning ways to deal with cravings and hunger, and to boost your motivation to stay on track with healthy eating.