The Kettlebell swing trains many of the most eye-catching muscles all in one shot. There are all types of things you can do to vary it, that it’s very unlikely that the exercise will ever get easy as long as you employ good form and train hard. A circuit based gym session can involve from 2 to 10 exercise movements. It is a powerful means of increasing stamina levels, but offers the additional advantage that all facets of fitness (including strength, rate of force production and speed) can be improved upon via the inclusion of exercise movements which have these specific aims. If you’re a little obese, wear just a vest and a pair of shorts. You must keep as cool as you can and be able to move unhampered.
- In one piece of research, it was shown that strength gains from circuit training for 5 to 16 weeks were 7-19% when the majority of sets consisted of over 12-20 reps, while the same period of time spent training in circuits using a combination of lower and medium reps in the range of 6-12, delivered increases in strength levels of 55-200%.
- Carry out movements that you would generally do with both sides of the body or both limbs, with just one. As an illustration, do a unilateral seated palms in dumbbell press, using the left and then right arm, or use the leg press or leg curl machines with one leg at a time.
- By playing around with the recuperation and weight loads, you can create a training strategy that encourages the right body biochemistry for muscle synthesis.
If you need good looking buttocks and hamstrings, you need to strip away the fat too. Here is an example of metabolic training using the Kettlebell swing to do just that:
- Barbell Hack Squat
- Kettlebell swing
- Bent Over Row
- Kettlebell swing
- Smith Machine Shoulder Press
You might need a few sets using intermediate resistance to begin with. Make sure to determine what resistance you are going to use following several warm up rounds. Rest approximately 15 seconds between movements. To place emphasis on your legs, butt and hamstrings for maximum muscle stimulus try using 5-10 repetitions for the Kettlebell swing and lighter loads on the other exercises.