Mechanix Fitness

The swing has a massive carry over to general activity and sports due to the powerful snapping hip extension involved. It is also great for mastering techniques, positions and postures for other exercises. The swing must be completed with competence

1. Start position – grasp the handles of the kettlebell with feet slightly wider than shoulder width apart.
2. In a standing tall position switch on the glutes, but keep the spine neutral.
3. While keeping the arms long and the shoulders relaxed, look forwards with the chest open.
4. Lowering phase– start the swing by lowering the kettlebell between the legs.
5. Drive the hips back, while also flexing the knees.
6. Continue to flex at the hip – ultimately hiking the kettlebell towards the buttocks.
7. Upward phase– drive through the heels while moving the hips forward dynamically.
8. As a result of the powerful dynamic hip thrust the kettlebell will arc upwards.
9. Keep the arms relaxed as the kettlebell arc is a consequence of the hip thrust – at the top of the arc there will be some ‘hang time’.
10. Make sure the glutes are squeezed and the core braced.
11. Begin the downward phase by letting the kettlebell naturally drop between the legs.
12. Push the hips back letting the kettlebell swing between the legs and keep the chest open.

🏟The swing has a massive carry over to general activity and sports due to the powerful snapping hip extension involved. It is also great for mastering techniques, positions and postures for other exercises. The swing must be completed with competence

⛔️There’s a difference between a dumbell and a kettlebell. And due to its shape ergonomics, a swing could best be performed with the kettlebell.

⚠️Please treat the swing like a swing though

1. Start position – grasp the handles of the kettlebell with feet slightly wider than shoulder width apart.
2. In a standing tall position switch on the glutes, but keep the spine neutral.
3. While keeping the arms long and the shoulders relaxed, look forwards with the chest open.
4. Lowering phase– start the swing by lowering the kettlebell between the legs.
5. Drive the hips back, while also flexing the knees.
6. Continue to flex at the hip – ultimately hiking the kettlebell towards the buttocks.
7. Upward phase– drive through the heels while moving the hips forward dynamically.
8. As a result of the powerful dynamic hip thrust the kettlebell will arc upwards.
9. Keep the arms relaxed as the kettlebell arc is a consequence of the hip thrust – at the top of the arc there will be some ‘hang time’.
10. Make sure the glutes are squeezed and the core braced.
11. Begin the downward phase by letting the kettlebell naturally drop between the legs.
12. Push the hips back letting the kettlebell swing between the legs and keep the chest open.

Social media tries to throw these right on your face when you want to lose weight desperately.

⚠️Do you think you could sustain a nutrition program when you actually keep feeling like s**t eating restrictive foods voiding yourself of important nutrients, or you end up looking at the clock to eat at certain times of the day?

💡What if I tell you ANYTHING CAN MAKE YOU FAT if you eat too much of it and it contains calories
Carbs make you fat😥
Fats make you fat😥
Salads make you fat😥
ANYTHING MAKES YOU FAT.😩

💡Let me start by stating the FUNDAMENTAL LAW of nature. OR Fundamental law of Energy- which CAN NEITHER BE DESTROYED NOR BE CREATED.

🤬Chances are your favorite fitness blogger is trying to sell a system that is marketable (ketos**ttent fasting etc)

But the bottomline is that it all comes down to LESS CALORIES CONSUMED THAN EXPENDITURE = WEIGHT LOSS. Simple as that.

If you are still gaining weight because you’re not following the KETOSH*TTENT Fasting, its NOT what you think.

You’re taking in more calories than you think or expending less energy than you think

Despite some extreme claims about how fasting protocols are the absolute best for weight loss, the majority of the research only supports it being as good as continuous energy restriction, not superior to.

Stay away from the following:

Keto diet
Intermittent fasting
Paleo diet
Alkaline Diet
Blood type diet
Atkins
5:2
80/10/10
Liquid diet
Green Cleanse
Sacred heart
Cabbage soup
GM DietInt
Juice Cleanse Diet

Control is king 👑

This is an effective tool (weapon)
To strengthen and stabilise any imbalances, assymetries and targets the rotational and anti rotational components of the body.

⚠️Lethal weapon if not handled properly- It could straight up Hit you on the shins, back or break your shoulder if you are not a ballistic-friendly person
That’s why I picked up so many tricks from Dan

The only Dan you need this lockdown!
🤫