{"id":51016,"date":"2016-07-20T11:15:16","date_gmt":"2016-07-20T15:15:16","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=51016"},"modified":"2016-07-23T09:17:46","modified_gmt":"2016-07-23T13:17:46","slug":"kettlebell-swing-dos-donts","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/kettlebell-swing-dos-donts\/","title":{"rendered":"How to Kettlebell Swing Like the Pros"},"content":{"rendered":"
\"How
Photo: Ryan Kelly \/ Daily Burn 365<\/a><\/i><\/figcaption><\/figure>\n

Whether you\u2019re flying solo at the gym or are into group fitness classes, chances are you\u2019ve come across a kettlebell<\/a> or two. From your glutes and back to your quads, arms and core, there are countless ways to get a total-body workout with a kettlebell.<\/p>\n

Jaclyn Emerick, fitness director at Shape<\/em> magazine, certified personal trainer and recent guest on Daily Burn 365<\/a>, says that training with kettlebells amps up your power-endurance, forcing your muscles to contract faster. This translates to a higher calorie burn and, over time, greater lean muscle mass. Plus, because the kettlebell\u2019s weight isn\u2019t as balanced as it is in dumbbells or body bars<\/a>, your body has to work harder to stabilize and find your center of gravity.<\/p>\n

\u201cKettlebells make for a great one-and-done workout, meaning you get your cardio and strength training knocked out in the same session,\u201d Emerick says.<\/p>\n

RELATED: <\/strong>5 Kettlebell Mistakes (And How to Fix Them)<\/a><\/p>\n

Choosing the Right Kettlebell Weight<\/strong><\/h3>\n

Before getting started, you might have to crunch some numbers first. Kettlebells come in kilograms, not in pounds (one kg is equivalent to 2.25 lbs). And because most kettlebell movements are dynamic, you can stand to pick up something heavier than you would with a dumbbell.<\/p>\n

According to Daily Burn kettlebell expert, Cody Storey<\/a>, women might want to start with 8 kg (18 lbs) or 12 kg (26 lbs), and men with 16 kg (35 lbs). As you get stronger, you can increase in weight. Or, follow Emerick\u2019s lead and choose a weight you can swing for 30, 45 or 60 seconds that leaves you completely breathless by the end of the set. If you feel like you could swing for another 5 or 10 seconds, try a heavier bell.<\/p>\n