A study showed that swings provide a similar cardio-metabolic response to running without all the impact forces. It builds the entire backside of your body plus it improves posture making it an excellent anti-aging exercise.
The Swing is basically a hip-hinge to standing plank. Master those 2 moves first. Your shoulders should always be higher than your hips. Keep your knees soft but don’t squat too much. Inhale through the nose into the belly as you hike the weight behind your hips to stabilize your spine. Fully exhale through your mouth to power the weight to chest-level. Start light and for higher reps in the beginning until the muscle memory is locked-in.
Once you master the double-arm swing, you can try it on a single-arm, alternate hands or stagger your stance. My favorite variation is the Shuffle Swing. You can modify this exercise with the Sumo Deadlift. You can even add a jump to increase the intensity. The best way to do this exercise with dumbbells is the skier swing. In fact, it can auto-correct your form since it’s harder to squat with your feet closer together.
The Shuffle is an awesome cardio & agility exercise that can be done in small spaces. It also trains the often neglected frontal plane or lateral movement reducing the risk of non-contact injuries like ACL tears. When done properly, it will strengthen the inner & outer hips and thighs.
Start wi...
The Skater Jump is one of my favorite cardio exercises. It’s easy on the knees but hard on the glutes. First master skater steps where the toes of the inside foot kickstand for extra support and stability. Then bridge the gap with the foot pickup technique. Finally progress to jumping leg to leg...
The best pushup to burn fat is my signature Blast-Off Pushup. Some people call it The Tyson Pushup because apparently the former heavyweight champion of the world used to do them in training. To maximize fat loss, you have to pick exercises that work a lot of muscle mass. This increases your hear...
