If you are looking to add cardio and strength training to your fitness routine, try kettlebell swings, just like Bhagyashree. The actor took to Instagram to share a video where she’s doing this exercise to work her glutes and hamstrings. Her word of caution? “Correct breathing while you do the hip thrust. Your arms do not take the weight. It is the dynamic movement of the hip thrusts that helps you to swing the kettlebell,” she warned in the caption.
What do kettlebell swings do?
According to Varun Rattan, co-founder of The Body Science Academy, Noida, swinging a kettlebell raises your pulse, making it a terrific cardiovascular workout. “One can derive maximum cardiovascular benefit with exercises like swings with minimal stress on joints. You also stand to gain power by performing explosive moves like snatches. Kettlebell exercises involve moving your whole body,” he elaborated.
Rattan explained that using this equipment is safe for people who are healthy if they use the “appropriate weight and form.” Kettlebells have a thicker grip than barbells and dumbbells, which helps build grip strength and develop forearms. They are compact, do not require expensive racks, and can be stowed away in a corner, making them suitable for training anywhere — a park, indoors, at a gym, or even at home, he added.
Bhagyashree reiterates the importance of correct form while doing this exercise. (Source: Instagram/@bhagyashree.online)
How can you get started?
Vishal Mankani, fitness expert and founder of Happy Healthy Holy, said that choosing a kettlebell depends on your fitness level and strength. As for different kettlebell workout formats, he suggested Turkish Get-Ups, a full-body exercise that involves transitioning from lying down to standing while holding a kettlebell overhead. And Goblet Squats involve holding a kettlebell close to your chest as you perform squats, engaging your lower-body muscles.
Recommending starting with a lighter kettlebell and gradually increasing the weight as you progress, Mankani suggested some general guidelines:
Beginners: For individuals new to kettlebell training or those with limited strength, a kettlebell weight between 8-12 kilograms (18-26 pounds) is a good starting point.
Intermediate: Once you have gained some strength and experience, you can progress to a kettlebell weight between 12 and 20 kilograms (26 and 44 pounds).
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Advanced: Advanced users can use kettlebells weighing 20 kilograms (44 pounds) or more, depending on their strength and specific workout goals.
“It’s important to note that these are just general recommendations, and the weight you choose should be challenging but manageable for your own fitness level,” he warned.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your fitness practitioner before starting any routine.
