My 13 Favorite Kettlebell Swings!

Kettlebell Swings are an amazing total body exercise to build power and develop the posterior chain: glutes, hamstrings, and back. They are also proven in studies to create a similar cardio and metabolic response as running without as much stress on the joints.

🤯Here are my 13 favorite swing variations. Skier ⛷ Swings are shown first FYI:

1. 2-Arm/Russian 🇷🇺 Swings
2. Skier ⛷ Swings
3. 1-Arm Swings
4. Hand-To-Hand Swings
5. Walking Swings
6. Shuffle Swings
7. 🇺🇸American/Overhead Swings
8. Swing to Sit
9. Band-Resisted Swings
10. Uphill Walking Swings
11. Uphill Shuffle Swings
12. Band-Resisted Swings (Hips-Attached)
13. Lateral Band-Resisted Swings (Hips-Attached)

📝I love mixing between any combination of these exercises for 30 seconds of work and 30 seconds of rest for anywhere from 10-20 minutes.

Enjoy!

BJG

PS- Are you a busy professional or parent looking to get back in shape? Get a free 3-day trial to my at-home fat loss programs today:

https://www.thedailybj.com/

PPS- Are you an advanced trainee looking to build some serious muscle and stay lean year-round. If yes, then join the waitlist for GORILLACORN GAINZ today:

https://programs.gorillacorngainz.com/p/gorillacorn-gainz-standard-pass/

💥MY 10 FAVORITE HAMSTRINGS EXERCISES!

🤯By far the biggest request I've gotten is to share my favorite hamstrings (or MAN-STRINGS) exercises. Here are my top 10, using a mix of basic and premium equipment. The key to building your hamstrings is to perform an eclectic mix of knee flexion (leg curls) and hip extension (hip-hinging) moves to work both the low and high hamstrings. Moves like stability ball leg curls kill 2 birds with one stone by training knee flexion while maintaining hip extension, making it the most important move if you had to pick just one.

1. Band Leg Curls 
2. Stability Ball Leg Curls
3. Band-Resisted Rolling Leg Curls
4. Feet-Elevated Hip-Thrusts
5. 1-Arm Bulgarian Hip-Hinges
6. Swings
7. Glute-Ham Raises (GHR) & Russian Leg Curls
8. Wide-Stance Landmine Sumo Hip-Hinges
9. 1-Arm Landmine Hip-Hinges
10. Dual Landmine Hip-Hinges (Parallel & Staggered)

Get my bands here:

https://www.gardenofgainz.com/equipment/#/resistance-bands-1/

Get 10% off all Purmotion landmine equipment with my coupon code:

TheDailyBJ

🧠The hamstrings are a very powerful muscle group that leans more fast-twitch so it responds handsomely to lower (3-6) to medium reps (8-12). But like with any muscle group, for max GAINZ use all loads and all rep ranges for best results. I love doing lower reps with high-tension strength moves like GHRs and Hip-Hinges. The band, single-leg, and bodyweight work is great for higher reps for more metabolic stress (pump and burn).

Are you an advanced trainee looking to build serious muscle while staying lean year-round? Then join my online coaching group GORILLACORN GAINZ to follow my exact training plan:

https://programs.gorillacorngainz.com/p/gorillacorn-gainz-standard-pass/

⏪REVERSE LEG DAY!

⏪REVERSE LEG DAY!

You guys constantly ask me how I train my legs, as if the stuff I share here isn't what I'm actually doing. And my answer is I train them the exact opposite way that most people do. ➖➖➖➖
Most people do their heavier work on bilateral (double-legged) lifts like squats and deadlifts first. And if they actually do any single-leg work, it's typically for a couple sets of higher reps as an afterthought.

My approach is to go heavier on single-leg work and do them first when I'm most fresh and focused (and I still do higher reps too). And if I do any squatting or deadlifting (sometimes I don't), it tends to be for higher reps, with shorter rest periods, and typically stacked with other competitive moves for more of a metabolic stress stimulus. 

For me, this approach makes lighter loads go a longer way, which is very important to me since I had 4 knee surgeries by the time I was 22 from training like an idiot and playing football.

I realize many of you will be butt-hurt that I don't squat or deadlift "heavy" but my legs are now twice the size of the average man and I no longer have any knee or back pain. So what do I know!? And I'm certainly not the strongest, but I'm strong enough. 

Here's a snapshot of what I did at a recent leg day not including calf work or warmups:

- Perform 5 sets of 6 reps of each move with 30-60 seconds rest between moves:

1a. 3-2-1* Tempo Extended Bulgarian Split Squats- Left Leg
1b. 3-2-1* Tempo Extended Bulgarian Split Squats- Right Leg
1c. Band-Resisted Rolling Leg Curls

*3 seconds down, 2 second pause at bottom, 1 second up

- Perform 15-20 reps of each move with 15-30 seconds of rest between moves:

2a. Wishbone Lineman Squats
2b. Wishbone Hack Squats
2c. Dual Renegade Hip-Hinges Facing Anchor
2d. Dual Renegade Hip-Hinges Facing Away

- That's 1 round. Do 2-3 rounds.

I'm using the WISHBONE landmine/barbell attachment and DUAL RENEGADE/LANDMINE bars from:

https://purmotion.net/product/wishbone/

Get 10% off this equipment and everything site-wide with my coupon code:

TheDailyBJ