As you might imagine, I get this kind of question a lot: “What is the best exercise for ______” fill in the blank. A common area of concern (especially among women) is the lower body, specifically the butt and thighs. Today I’m going to share the absolute best lower body exercise in existence . It’s called the Kettlebell Swing.
Before we get further into this, please remember that individual body part training and spot reduction on certain areas of the body is a waste of time. We do full body training, meaning that we train the upper body, lower body, cardio and core during every single workout, much of the time in the same exercise.
We do this to maximally stimulate lean muscle gain and metabolism which causes total body fat burning, effectively eliminating the body fat that is hiding those stubborn areas that people are having trouble seeing.
Add this kind of training to a diet high in lean protein, fiber, and green veggies and low in unnatural fats, refined sugars and starches to get rid of get rid of your gut, jiggly arms, and the junk in the trunk. The way you lose fat is genetically predetermined. You can do crunches and walk on the treadmill all day, but if you really want results you have to put in the effort, both in your training and in your eating habits.
Ask a bunch of personal trainers for their opinion and you’ll get a bunch of different answers. The surprising thing is that the very best hip and thigh exercise on the planet is one that 99% of the personal trainers don’t even know about!
So, on to the main event: the world’s greatest lower body exercise, the Kettlebell Swing. If your butt is too big, KBs will help firm it up and give it better shape. If you have no butt, the swing will build one for you.
See the video below for a demo of the 2-hand kettlebell swing:
Important points about the Kettlebell Swing:
- The power comes from the hips not the arms or lower back. Move explosively.
- Keep you back flat thoughout the entire movement.
- Hike the kettlebell behind you to load the glutes.
- To get full hip extension at the top, keep the heels on the ground, pull up the kneecaps and squeeze the cheeks together.
Come join us at the Nashville Kettlebell Bootcamp and see for yourself.