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One Arm Kettlebell Swings for Fat Loss

2,243 views · Published 5 April 2017 · 2:42 · Indexed 8 November 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2017 · Sports

One of THE very best exercises you can do for fat loss is the Kettlebell Swing.

It's a very simple movement that involves much of the muscle mass of the entire body in it, which is what makes so incredibly effective.

It's going to develop not only your cardio capacity but also help with strength and muscle-mass retention as well. You can use with light weights for high reps, all the way up to heavy weight for lower reps. It's really an incredibly versatile exercise.

In fact, adding a few sets of these at the end of every single workout you do can really crank up your metabolism, all while keeping you off the hamster wheel/treadmill)

For this, you'll obviously need a kettlebell (though a dumbbell will work in a pinch, if you don't have a kettlebell to use).

The idea with this one is to use the big muscles of your hips and back to swing the weight up, NOT your arms and shoulders. The arm is just there to connect the weight to the body. The drive should come from the hip area.

And that drive should be in the form of a forward "snap" of the hips. The analogy I like to use is trying to ring a doorbell with your hip bone. You start with your hips back them thrust your hips forward, swinging the weight using the momentum generated at the hips.

If you really want to crank up your metabolism, just keep going back and forth on arms for a set time period, e.g. 2 minutes on, 30 seconds rest, repeat, using this as interval training instead of the treadmill or stair machine.

Done with a moderate weight, it's not going to fatigue any one single bodypart...it'll just work everything and really develop your cardio capacity while burning a tremendous amount of calories.

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This workout builds INHUMAN strength-endurance... (you're a beast if you can do more than 1 round of it)
https://www.fitstep.com/metabolic-monsters/2/landers/1-optin/2-total-body-countdown-murder.htm

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One Arm Kettlebell Swings for Fat Loss

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