Kettlebell Tabata Workout: Swings & Cleans

Kettlebell Tabata Workout: Swings & Cleans

Dr Kiel quickly demonstrates a tabata workout with swings and cleans. Tabata is a high intensity interval training (HIIT) concept that typically last 4 minutes, with 20 seconds on, 10 seconds off for 8 cycles.

Kettlebell workouts are a series of ballistic exercises that are great for your core and posture. They are useful for powerlifting, bodybuilding, weightlifting, crossfit, HIIT (high intensity interval training), weight loss and fat burning. Use them to augment your other workouts such as body weight, barbell or dumbbell; ask your personal trainer how it can help you with your physique and develop those abs or six pack you always wanted. You can do them at home or at the gym to build muscle and get strong, burn fat and lose weight. Kettlebell exercises are also great for joint mobility, stability and flexibility especially at your knees, hips, back, and shoulders.

Muscles worked in this tabata workout:

  • Shoulder: Deltoids, Teres major, rotator cuff (teres minor, supraspinatus, infraspinatus, subscapularis)
  • Core/Back: trapezius, latissimus dorsi, erector spinae (iliocostalis, longissimus, spinalis), transversospinales (multifidus, seminispinalis, rotatores), teres major, rhomboid major and minor, quadratus lumborum, serratus posterior / anterior,
  • Abdominal: transversus abdominis, rectus abdominis, external and internal obliques
  • Hip Flexors: Iliopsoas (psoas, iliacus)

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