By now, you’ve likely heard about many of the potential negative side effects of too much sitting
Engaging the Forgotten Muscles
The kettlebell is able to train and engage the posterior chain like no other kind of workout. The posterior chain is a group of muscles including the glutes (buttocks) and hamstrings that are commonly inhibited when sitting. As we stand and begin to do exercise, the muscles do not fire (work/engage) correctly during actions like squatting, lunging, running, or simply walking up the stairs. Only when you exe- cute the kettlebell swing correctly—using only the posterior chain (as we will show you in chapter 4)—do the forgotten and inactive muscles have to fire and reacti- vate! This is truly vital to the balance of your body and its kinetic chain. It is also very important for anyone looking to improve sports performance, including faster and more efficient runs. This helps avoid knee overuse due to muscle imbalances, and for all those women sick of bulky thighs and the lack of a shapely behind, posterior chain motion like the kettlebell swing will engage the muscles in the backside, teaching them to work during other motions like the squat or lunge, and helping to get more shape and less quad (front of the leg) bulk. Why else do you think we love the kettlebell so much?
1. Stand up every 20 to 30 minutes
2. Incorporate movement into your daily routine
Don’t limit exercise to the gym; instead, try to move as much as possible throughout the day and when you’re planning your weekend recreational activities.
3. Avoid sitting for recreation – or at least be mindful of it
4. Go for a walk
5. Swing a kettlebell! (learn how here)