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Faizan
The kettlebell swing is a popular, hip-dominant exercise in which a kettlebell is swung dynamically forward and backward, while the Hindu squat is a knee-dominant body-weight exercise. These moves differ in technique, but both primarily work the back chain of muscles -- the hamstrings, glutes and lower back -- although the hindu squat places more emphasis on the quads. Both work the upper back, shoulders and arms to a lesser extent.
Kettlebell Swing Technique
Stand with your feet just wider than shoulder width. Place the kettlebell just behind your heels. Hinge at the hip, bending the knees slightly but keeping the upper and lower back straight and the chin slightly raised. Reach back and grab the kettlebell. Raise your upper body into an upright position, keeping your arms straight and swinging the weight so that your arms are parallel with the ground. Reverse the movement and allow the kettlebell to swing back down between your legs, hinging at the hips.
Hindu Squat Technique
Stand with your feet shoulder-width apart. Raise your hands in front of you until they are parallel with the ground. Turn your palms upwards and make fists as you pull your hands back to your chest, contracting the shoulder blades. Squat down as you drop your arms to touch the ground. As you stand back up, swing your arms back out into the starting position to complete one rep.
Kettlebell Swing Advantages
As a resistance exercise, the kettlebell swing is more versatile and can be used to build muscle, power, endurance or as a warm-up by increasing or decreasing the weight. It's also a very effective for fat loss, burning 27 calories every minute, according to the American Council on Exercise. The hip “snap” action of the swing also has excellent carry over to many sports, making this a good functional exercise.
Hindu Squat Advantages
The Hindu squat is a body-weight exercise, meaning it requires no equipment, and can be done anywhere. It can be performed with lower reps as a whole-body warm-up, or with higher reps as an endurance exercise. Fitness coach Mike Mahler suggests that, over a period of months, you can build up to 500 Hindu squats in 16 minutes for elite-level fitness. The lower resistance and more controlled movement make it safer than the kettlebell swing. The Hindu squat can also be used, along with planks, to help build glute and core strength needed to perform the swing safely.
Kettlebell Swing Technique
Stand with your feet just wider than shoulder width. Place the kettlebell just behind your heels. Hinge at the hip, bending the knees slightly but keeping the upper and lower back straight and the chin slightly raised. Reach back and grab the kettlebell. Raise your upper body into an upright position, keeping your arms straight and swinging the weight so that your arms are parallel with the ground. Reverse the movement and allow the kettlebell to swing back down between your legs, hinging at the hips.
Stand with your feet shoulder-width apart. Raise your hands in front of you until they are parallel with the ground. Turn your palms upwards and make fists as you pull your hands back to your chest, contracting the shoulder blades. Squat down as you drop your arms to touch the ground. As you stand back up, swing your arms back out into the starting position to complete one rep.
Kettlebell Swing Advantages
As a resistance exercise, the kettlebell swing is more versatile and can be used to build muscle, power, endurance or as a warm-up by increasing or decreasing the weight. It's also a very effective for fat loss, burning 27 calories every minute, according to the American Council on Exercise. The hip “snap” action of the swing also has excellent carry over to many sports, making this a good functional exercise.
Hindu Squat Advantages
The Hindu squat is a body-weight exercise, meaning it requires no equipment, and can be done anywhere. It can be performed with lower reps as a whole-body warm-up, or with higher reps as an endurance exercise. Fitness coach Mike Mahler suggests that, over a period of months, you can build up to 500 Hindu squats in 16 minutes for elite-level fitness. The lower resistance and more controlled movement make it safer than the kettlebell swing. The Hindu squat can also be used, along with planks, to help build glute and core strength needed to perform the swing safely.
Posted in: Exercise and Fitness
