One Exercise to Rule them All

Hey there - it’s Don.

Happy Friday!

Enrollment for the KB Strength System is now open.

The last day to apply is Monday, January 13th and there are just 8 spots left. Learn more by clicking here.

Let’s jump into this week’s Fit Tip Friday!

🔎 In This Fit Tip Friday

Inside you’ll find:

• One exercise to rule them all

• Refined carbs food list

• 3 easy shoulder mobility stretches, the guy who set a new world record with kettlebell swings, and more…

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Tip: One Exercise to Rule Them All

Click here to read this on the Layman’s Fitness website

At first, I thought the kettlebell swing was a combination of both strange and useless. 

But 3+ years and who-knows-how-many-swings later (tens and tens of thousands?) I'm convinced it’s one of the best movements I’ve ever done. 

It’s one of the exercises that I plan on doing for decades.

Here are some of the benefits of the KB swing:

#1 - Strengthens the posterior chain

The posterior chain is the network of muscles that go from your neck to your ankles.

The KB swing strengthens this group of muscles. Here are some of the benefits of a strong PC: 

• Helps with daily life activities: moving, walking, bending, jumping, running, etc…

• Improves posture (especially for desk workers who sit all day)

• Some studies show it reduces lower back pain

#2 - Low impact cardiovascular exercise

Swings strengthen your cardiovascular system, without having to lace up your shoes and go for a run. 

This exercise elevates your heart rate in just a few minutes, sometimes less, all without the pounding of your knees. 

#3 - Improves grip strength 

The swings require a strong grip, especially as the weights increase (12kg, 16kg, 24kg, 32kg, 40kg, 48kg, etc…)

There are several ways to strengthen the grip with swings, like heavier two-hand swings, one hand swings, alternating one-hand swings, etc… 

Some other benefits 

These are anecdotal, but when you study the KB swing here’s the stuff that comes up: 

• One of the best fat loss exercises

• Can fix deadlift plateaus

• Improves athletic performance

The body God created is a gift.

Exercise is just one method to increase your energy and strengthen it so that you can serve Him and others.

And I’ve just found that Kettlebell Swings accomplish a lot in a very short amount of time.

P.S. Swinging your younger kids when playing with them becomes a lot easier after training with some KB swings

🔎 Finds/Resources This Week

Here are some of my favorite finds/resources this week.

Top find

Refined carbs food list: what are the ones to avoid? (more)

Other finds

• 3 easy shoulder mobility stretches (more)

• 6 foods that keep you awake at night (more)

• Coffee and caffeine - how much should you drink? (more)

• 6 health benefits of onions (more)

• This guy did 39 kettlebell swings with a 132 pound kettlebell in one minute (more)

What’s new with Layman’s Fitness

• 3 roadblocks to consistency (more)

• 15 minute workout (more)

👍 Thanks for reading!

I’ll see you next week.

Be strong,

Don