Dumbbell Swings, Kettlebell Swings, Gripper Plate Swings - One awesome fat loss exercise, three different tools

My clients do swings almost every workout.

It's just like how my clients do some form of squat almost every workout.

They're essential movements for fat loss.

Swings were, until very recently, always considered to be a "kettlebell exercise".

Kettlebells have brought the power of explosive full body movements back to modern workout programs.  People tend to attach workout ideas to tools.  But the tool is less important than the movement.

But swings can actually be done with anything.

You could do swings with a rock if you could get a decent grip on it.

Most people are going to start doing swings with dumbbells, just because dumbbells are handy.

If you can get your hands on a gripper plate to do swings with, that's a significant step up.

Evenutally you'll want to invest in a kettlebell or two.  Or if you're like me, you'll get addicted to kettlebells and buy 16 of them. 

But if you've never done swings before, start with a gripper plate.

I start most of my female clients with a 25lb gripper plate.  I start my guy clients with a 35lb gripper plate.

Five Tips on Doing Swings Correctly

1.) Make sure the power in your swings come from your hips.  It should be all glutes and hamstrings.

2.) If your lower back feels bad-sore the next day, you probably did swings incorrectly.  If your butt and hamstrings feel sore, you've done them right.

3.) The hardest part, really, and what you always need to be practicing in your swings, is to not use your arms at all.  The best way to do that is to forget about "making the weight go up", and just try to snap your hips hard.

4.) You should snap your hips with power, like jumping, hitting a baseball, a tennis serve, or throwing a punch.

5.) Until you've gotten good at them, treat doing swings like practice.  When your form breaks down, stop and rest.

By Josh Hillis

Author of How To Lose The Stubborn Seven Pounds: Take Your Body from Good to Rockstar, and the upcoming Fighter Workouts for Fat Loss.

Josh is a fat loss expert, personal trainer, and kettlebell instructor in Denver, Colorado.
 

© Joshua Hillis 2008

Comments

[Danny John]

Nice summary, Josh. By the way, I joined the RKC family last weekend. Please stay in touch...love this blog.

[Carrie]

A 2-3 year old child works great too, plus they're having fun AND they ask for more. ;) (Just don't drop 'em...) *grin*

Great video!

[Josh Hillis]

Hey Dan! I dropped you an email - I can't wait to hear how the RKC was!

Hey Carrie! My cousin is 4, so it could be tough... but I think she'll love it!

[Norvin]

Hey Josh!
I know this is not really the most appropriate place to ask but here goes...
I have seem to have uneven shoulder muscles.(Trapezius if I'm not wrong) The left one is more prominent especially when I flex. Same goes for my right latissimus dorsi. I look weirdly unsymmetrical when flexing. I also have a friend who has uneven traps. Do you have any workout advice to eventually even it out? By the way, I love your articles!

[Josh Hillis]

Hi Norvin!

If you are just asymetrical, it's a movement issue - I'd start with getting Z-Health's Quick Start DVD. Do those four drills every day before your workouts, and see if that helps.

Keep in mind, humans aren't perfectly symetrical. Your heart isn't in the middle of your chest, for example.

Josh

[Nate]

Hi Josh first time reader but I like your blog. Just started doing swings today (We don't have the kettle ball in our gym just dumbbells) But you made some great points keep up the good work!

[martin melgoza]

how can i lose weigth, iam so fat, can you give a good excercise.

also i work at 6am to 4.30pm mondays to friday and i go school at 5pm to 10pm.

i dont really have time . what you recomend.