Phase 5

Last phase, we talked about the fact that adults naturally lose 1% of muscle mass per year BUT 1.7% of POWER.

The kettlebell swing is the strength/power move dynamo.

Welcome to Phase 5, 2023. Let’s use this blog to dive a little deeper into the kettlebell swing.

The kettlebell swing needs to be explosive to do its job. By combining strength training with this fast, explosive movement, you get a workout that improves both muscle strength and power. During the upswing, you should be powering up, extending in the hips, and squeezing the glutes. You’re not lifting the bell with your arms or shoulders, but rather letting it fly up and follow along with your lower body’s explosive movement. Moving too slowly through this exercise can also cause back pain. You end up rounding your upper back, which puts strain on the lower back. If you fully engage your lower body in the upward thrust, you won’t get this rounding.

POWER = STRENTGH + SPEED

Coach Jackie provided us with a great demo of this new move, watch Bruce above for a refresher.