50 Kettlebell Swings A Day Benefits

Coach Dan John wrote an article about a "10,000 swings in 20 days workout" he was doing with a group that inspired me to test my readiness to do 500 kettlebell swings in a day… You have to complete 500 swings per day for 20 days to reach 10,000. Keep your arms straight and relaxed during the swing up. Well the truth is there is no ONE way to do a kettlebell swing, but the way I feel is most effective for developing your posterior chain, enhancing explosiveness, and really getting your heart rate up would be the hardstyle kettlebell swing. The Benefits Of Kettlebell Swings 1. Swings aren’t an exercise you’ll often see in most commercial gyms, but they do offer a number of benefits. Below you will find four (4) benefits of the double kettlebell swing. Benefits of 50 Kettlebell Swings a Day - Duration: 6:48. 300 swings a day is the prescription for serious strength athletes who do not want to use the barbell or athletes who only want to use the kettlebell as a strength supplement in their training. Here's how to perform each exercise: The Swing. Like I said in the video you will start with the basic flow and repeat that 3-5 times before you start the first set of 20 kettlebell swings. The best kettlebell core exercises number 5… The kettlebell Halo exercise. The Two Arm Swing technique works on numerous different muscle groups and raises the heart rate right at the very beginning of a workout. HOW TO DO IT: He emphasizes driving the hips forward to push the kettlebell up and sitting the butt back when you pull it down. Unleash The Power Of Heavy Kettlebell Training. As the farmers quickly saw, kettlebell conditioning trained the entire body. The goal of this challenge is to increase the amount of kettlebell swings you complete each day. Inhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs. 50 kettlebell swings a day results in 1000 calories burn daily which is massive, isn't it? For a beginner, it will be hard to do 50 kettlebell swings per day. For the slightly more ambitious, I might suggest taking your kettlebell to work with you. 3 Reasons to do Kettlebell Swings As Often As Possible Kettlebell Swings are a great exercise for transforming your lower body and for building a strong and mobile lower back. Somehow I stumbled upon this, never having heard of the dude or channel. StrongFirst SFG Kettlebell Level I Technique Standards Swing, TGU, Clean, Press, Squat, Snatch. Thinking of trying Easy Strength for the 40 workouts, targeting 50 days, but using kettlebell moves. "The glutes and leg muscles generate force while the core musculature, shoulder girdle, and pecs stabilize to. 100 kettlebell swings a day challenge day 2 - Duration: 2:59. It’s coming off the market at the end of the week, but you can get it at 50% off for the next couple of. My addition is 50 HEAVY kettlebell swings per day. Workout #4. Do 10 kettlebell swings with your left hand. However, I decided to train myself to do 40 in a row. The volume of the workout needs to be kept low in order. A good long-term goal for women is to be able to do sets of 50 swings with a 35lb Kettlebell, for men, 50 swings with a 55lb Kettlebell. 50-pound kettlebell dimensions are 12" H x 8" W x 8" D Add an extra edge to your at-home workouts with this 50-pound kettlebell from CAP Barbell. In sum, there is little support for the notion that diets ["severely restricting one’s calorie intake"] lead to lasting Kettlebell Swing Burn Fat or health benefits. What It Works: This move hammers your glutes while getting your heart rate up to torch calories and boost your aerobic fitness. FEATURED VIDEO Foot Position in the Sumo Deadlift High Pull. Joe is an interesting guy who used kettlebells for strength training and to supplement mountai biking. Not only are the kettlebells themselves color coded but the weight size is also printed on the. If you keep the kettlebell in your car, maybe you manage to do 8 sets of 12 swings. You will gain strength, add muscle and lose fat by using over 600 muscles in each workout. 85 Item #KKB014 $154. The kettlebell handle lets the hand hold it loosely so that the bell can float and swing outward due to the hip thrust, providing more momentum for both the upward and downward swings. Joe ran a very minimalist approach with 50 heavy uninterrupted swings a day for 30 days. For as long as you are able to but it isnt meant to be forever. These will be split among 20 workouts. 60 min: Light goblet/air squats Pullups Pushups (off rings if you have them) Swings Box Jumps (HR 120-150) *You can split this up any way you want – run it straight through as a circuit, make a triplet, do a bunch of rounds, and then move on to a couplet, etc. An even more specific kettlebell swing drill is the dead-stop swing, or the "Rif" swing, as Pavel called it. My lowest volume day was 800 reps, the highest was 1340. about 70% were done with 24kg & one handed. The Benefits Of Kettlebell Swings 1. The kettlebell floats momentarily at the top of the swing. The Kettlebell Medicine Ball has a Pliable Structure a user friendly alternative to Cast Iron Kettlebells. The Kettlebell Swing is an explosive, powerful exercise that engages the hips, hamstrings, and glutes. Increase your fat loss. The goal of this challenge is to increase the amount of kettlebell swings you complete each day. Squat down and allow the kettlebell to swing back between your legs. This is where the "hike pass" is so important. If anyone is interested I can break it down in the comments. com Andrey Andreev "Kettlebell swings may be very beneficial to the senior who wants to stay healthy and stay active," says Steve Cotter, Director, International Kettlebell and Fitness Federation (IKFF). This makes them a highly functional exercise that will help you with everything from boosting up a suitcase in an airplane to playing with your kids at a playground. the rest fell in between. you can also use a dumbbell in place of a kettlebell. The Kettlebell Swing is an exercise made for beginners. Aim for at least 323 swings every day, or try for 500 five days of the week with two full rest days. "The glutes and leg muscles generate force while the core musculature, shoulder girdle, and pecs stabilize to. A big challenge but I recommend it. This is where the "hike pass" is so important. So, listen to your body and see how you fare. Frolicacid for the moment I have been watching and doing the body coach video for beginners kettlebell workout and watching the longer video he made with examples of perfecting the correct techniques as I want to do it properly, rather than just throwing it about. Stay safe comrades. Each day you do 500 kettlebell swings, broken down into five rounds of 100. Tim Ferriss recommended 75 swings each workout. Day 4 - REST / FREE DAY. They come in various sizes, from 10 to 50 pounds or more. "Hornees" are the first of our loaded carries. Joe ran a very minimalist approach with 50 heavy uninterrupted swings a day for 30 days. One of my long-time desires has been to achieve the goals of the RKC Rite of Passage (ROP) from Pavel's Enter The Kettlebell (ETK), which is using a 24kg kettlebell to clean & press and pull-ups for 5 ladders with 5 rungs with a practice of swings and snatches in order to build up to: (a) Snatch 200 reps in 10 minutes. Start without the kettlebell until you […]. Because of the dynamic nature of the swing the opportunity to overload or injure the body is quite low. The Kettlebell Swing is an exercise made for beginners. Breaking Down the Kettlebell Swing. This post will explain how to perform the two-handed kettlebell swing, and it will offer a cheap $10 alternative. It really takes very little time, and your body will be grateful. And second of all, 300 reps a day doesn't take hours and hours, and it's certainly not mindless. 10 DB push press (70/50#) 25 Kettlebell swings (53/35#) 10 DB push press (70/50#) 25 Air squat. The Kettlebell Pullover: 3 Big Reasons You Should Use This Move 0 Shares Share on Facebook Share on Twitter The Kettlebell Pullover is a great bang-for-your-buck exercise. until you complete 100. No other exercise, not kettlebell swings, deadlifts, squats, rows, or bench presses require you to use as many muscles. The double kettlebell swing volume here is 100 reps (10 sets of 10), which is quite a bit of volume for doubles and can really wipe you out if you’re using the right weight. A big challenge but I recommend it. Strict HSPU x 5-15 reps WOD: Complete the following for time: 50 Kettlebell Swings (53/35lbs) 25 Chest to Bar Pull-ups 40 Kettlebell Swings (53/35lbs) 20 Chest to Bar Pull-ups 30 Ke. With all the benefits it has to offer, kettlebell swings are truly the 'king of exercises'—and all they require is one heavy, medieval looking piece of equipment that lasts a lifetime. Day 5 - 10 Kettlebell HALOS (X3). There is no other exercise that combines the cardiovascular benefit and resistance training advantage like the kettlebell swing, in my opinion. For the first few weeks, practice your swings in sets of 10, taking as much rest between sets as you want. Grab the handle tightly. A study from ACE revealed that swinging a kettlebell around can blast up to 20 calories per minute. 10 kettlebell touches (hinge and touch kettlebell without lifting) 5 yoga burpees, moving hands out and back 10 kettlebell swings to eye level 5 burpees 10 kettlebell swings. Hello comrades, final day of the 10,000 swings done. Here's some great ideas to get in your kettlebell swings 20 kettlebell swings is a great warm up routine. The kettlebell swing and the goblet squat are two fundamental exercises in kettlebell training. The secret wasn’t marathon aerobics sessions, nor was it severe caloric restriction. about 70% were done with 24kg & one handed. SPECIAL GUEST POST FROM SPYRO – certified kettlebell instructor! I have a task for you: just go ahead and search the Internet for the term ‘kettlebells’. Day 2 - REST / FREE DAY. By the end of the workout, you'll have completed 5. The kettlebell swing created 50% maximal voluntary contraction (MVC) of the back extensors and 80% for the gluteal muscles using a 16-kg kettlebell. Forge a High Performing Athletic Body and Deepen Your Kettlebell Skills With a Proven, Battle-Tested 5 Week Training Experience Like Nothing Else. Workout For 13 minutes: 1 kettlebell swing (53/35 lb. Hello comrades, final day of the 10,000 swings done. One of my long-time desires has been to achieve the goals of the RKC Rite of Passage (ROP) from Pavel's Enter The Kettlebell (ETK), which is using a 24kg kettlebell to clean & press and pull-ups for 5 ladders with 5 rungs with a practice of swings and snatches in order to build up to: (a) Snatch 200 reps in 10 minutes. Quality of the Kettlebell : Well, there are a few tips about a Kettlebell that you need to know when buying a Kettlebell on the market. Increase your cardiovascular endurance. Workout #2. The Workout: 20-Minute Kettlebell Cardio Workout. Train 2 days on, 1 day off, and repeat. W e live in a world of infinite knowledge, yet we rarely stop to think about the dangers of such innovation. Kettlebells are a tool just like any other piece of fitness equipment, they can be used correctly or they can be used incorrectly. Thinking of trying Easy Strength for the 40 workouts, targeting 50 days, but using kettlebell moves. You will be performing the same workout for the 30 days, you can take a days rest every 3rd day if you feel you need to. The kettlebell swing is a versatile exercise that builds power, work capacity, and fitness. Unleash The Power Of Heavy Kettlebell Training. Cap Barbell Enamel Coated Cast Iron Kettlebell. 0 seconds; repeat 4 more times. weight: 10. The secret wasn't marathon aerobics sessions, nor was it severe caloric restriction. These are the best kettlebell exercises for women. A weight loss workout doesn't have to be boring. When it comes to building strength, stamina, and power, there is one exercise to rule them all. 23, 2019, Matt Lodin instructs a participant to keep his knees over his toes in the sumo deadlift high pull. Day 17 – 8 Kettlebell SWINGS, DEADLIFTS, AND HALOS (X3) Day 18 – REST / FREE DAY. Below is a 100 Kettlebell Swings Everyday Challenge Guide that I had it on the facebook group. AFTER each set, do 20 Kettlebell Swings with a moderate weight you could normally swing 25-30 times. And the fastest swings ever. Performing swings (two hand or one hand, it matters not) everyday, intermittently, and to the grand total of three hundred serves a couple useful purposes. If anyone is interested I can break it down in the comments. Benefits of Kettlebell Exercises. Simple isn't it? Well, not so fast. The Kettlebell Swing is one of the best exercises you can do in your training. Robert Garon II 94,547 views. The best kettlebell core exercises number 5… The kettlebell Halo exercise. A big challenge but I recommend it. Effective kettlebell workouts for women are very dynamic and. When I say every day, I mean 5-7 days per week. The movement should use the momentum of the swing to elevate the kettlebell to shoulder height with the arms horizontal, rather than trying to lift the kettlebell out in front. The Kettlebell Swing. until you complete 100. Benefits of Kettlebell Training. Kettlebell training is for individuals who wish to increase all aspects of health and fitness and for professional and Olympic athletes. After that you will do the flow only 1 time after each set of 20 swings. With this x 50 swings PER DAY idea, Im testing the strength and Hypertrophy part of the equation. The Benefits of Kettlebell Training for Fat Loss, Strength Training, Explosive Power, and Muscle Building. Features and Benefits: HEAVY-DUTY- Kettlebells constructed with rubber coat attached to a solid, chrome-plated steel handle to withstand your most challenging strength training workout. #22 Double Kettlebell Swing Alternating Staggered This will create strength and power on each leg while adding a coordination benefit as you alternate foot positions. A big challenge but I recommend it. However, I decided to train myself to do 40 in a row. Use a little bit of leg strength from the squat to drive the ball overhead. The shape of the kettlebell helps you to push, pull and swing all at different times. Browse single kettlebells or full sets that include a variety of weights. Image source: here. I'm up to 100 swings, 50 squats and 100 push ups a few times a week for my resistance training. For the first few weeks, practice your swings in sets of 10, taking as much rest between sets as you want. The kettlebell floats momentarily at the top of the swing. Unleash The Power Of Heavy Kettlebell Training. When I was at like 7000 swing, I think, some one was giving me a hard time about not going to 12oclock with the bell (someone who was not doing kettleBell swings, you know the type) so just to shut them up I did my last 100 of the day all the way up. Hello comrades, final day of the 10,000 swings done. Everywhere. The secret wasn't marathon aerobics sessions, nor was it severe caloric restriction. For the slightly more ambitious, I might suggest taking your kettlebell to work with you. kettlebell workout,kettlebell benefits,kettlebell results,kettlebell circuit kettlebell training,kettlebell crossfit,kettlebell routine,kettlebell results 30 day kettlebell swing challenge: 5000 Its no secret I love kettlebells, and after a solid month of training with them, I really wanted to undertake one of the 'kettlebell swing challenges'. I am 57 and have been doing 50 lb kettlebell swings for 2 years now. "Hornees" are the first of our loaded carries. Kettlebell Workout For Seniors. The shape of the kettlebell helps you to push, pull and swing all at different times. This spawned the 12 week program, K-Fit. A weight loss workout doesn't have to be boring. Warm up for 5-10 minutes; Do 10 kettlebell swings with your right hand. It really takes very little time, and your body will be grateful. The Move: Lie flat on the ground with your knees bent (best for back support). Increase your lean muscle mass. After a point, you can see 50 kettlebell swings a day results for yourself. A big challenge but I recommend it. For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/. depending on the size you select. Day 15 – 10 Kettlebell SWINGS, DEADLIFTS, AND LUNGES (X3) Day 16 – REST / FREE DAY. It’s a simple and fast movement that coordinates your grip, hamstrings, glutes, hips, lats, pecs, and abs. Robert Garon II 94,547 views. You'll feel a lot less like you're missing out because your gym lacks kettlebells and you'll reap the same benefits. With dumbbell swings, the arms are forced to be used more since the bulk of the weight is on the sides and not massed into a ball. I ran a strength movement between swings mainly pull ups, push ups and squats. swing, clean, high pull, and snatch. For the slightly more ambitious, I might suggest taking your kettlebell to work with you. Shaped like a 'cannonball' with a handle on top, they are heavier than traditional dumbbells, and get both your muscles and heart working. When the bell hits the apex of the swing, pull down back across the body. Initially, stick to 10 repetitions. > Bring the weight to no higher. Take a start point (I usually use 20 reps of each, but 10 or 15 reps is still a good workout) and work your way down, dropping a rep per set. Kettlebell swings are great for your hips, arms, and thighs, so long as you do them right. America Scott Wilson, picked up the kettlebell and fell hard for this training method. Hello comrades, final day of the 10,000 swings done. The movement should use the momentum of the swing to elevate the kettlebell to shoulder height with the arms horizontal, rather than trying to lift the kettlebell out in front. Kettlebell training is a beautiful thing, it can be simple and brutal or it can be refreshing and restorative. Go until 100 total reps are completed. A big challenge but I recommend it. Doing 200-300 one-arm swings in less than 20 minutes with your heaviest kettlebell is good but you can’t really do that every day. plastic-coated kettlebell bag plastic smooth cast iron shiny matte dumbbell gym color portable kettlebell 6 offers from £92. ) If you'd like, swing out 50 or 25 before work, and do the rest when you get home. During a workset think of performing 10 singles instead of a set of 10. Full-Body Muscle Recruitment. 3 Reasons to do Kettlebell Swings As Often As Possible Kettlebell Swings are a great exercise for transforming your lower body and for building a strong and mobile lower back. The last benefit of using a simple swing trading strategy is that you won’t need to be glued to the screen for the whole day like with day trading strategies. 50 SH plus $50. My addition is 50 HEAVY kettlebell swings per day. Let the kettlebell swing back behind your butt like you were snapping a football to a quarterback. They come in various sizes, from 10 to 50 pounds or more. kettlebell for weight loss,kettlebell women,kettlebell for beginners,kettlebell cardio kettlebell swing,kettlebell core workout,kettlebell squats,kettlebell exercises for women "Valentine's Day (Rec Center)" WOD - For Time: Complete the following with one partner working at a time. A kettlebell swing is a full body exercise that strengthens over 600 body muscles. The difference between a squat and a hip hinge. Typically you can complete this in one of two ways, says Danny Saway of Tucson Kettlebell. To put that into perspective, that's about how many calories you burn per minute if running a 6-minute mile. Duration: 30 Days. The Squat and the Swing. 15 Most Effective Ways. In general, once you can do 50 swings with a bell, it’s time to go for a heavier bell and start back at 20-25 swings. One exercise focuses on bending at the hips (hip hinging), while the other focuses on bending at the knees. The Kettlebell Swing is an explosive, powerful exercise that engages the hips, hamstrings, and glutes. Two handed swing Ten reps. The goal of this challenge is to increase the amount of kettlebell swings you complete each day. AmazonBasics Vinyl Coated Cast Iron Kettlebell Weight. Technology has given us the ability to traverse oceans with the blink of an eye. Let the goblet squats descend (5-4-3-2-1) on each consecutive set to give you a total of 50-75 swings, 15 goblet squats and a lot of heart pounding. Breaking Down the Kettlebell Swing. On the final day, I used the same pattern with a 70lb kettlebell. Perfect solution for busy people. The secret wasn't marathon aerobics sessions, nor was it severe caloric restriction. Recent statistics in the UK show that eighty percent of people will experience back pain at some stage of their lives. The adjustable kettlebell from bowflex is awesome, super simple to use with a great weight range for movements like overhead presses, snatches, swings and goblet squats. The 70 pounder is 1. This is precisely why kettlebell swings aren't a good exercise for cardio. First of all, kettlebell swings are a total body workout. The swing is a fundamental exercise from which the snatch is built. If anyone is interested I can break it down in the comments. I think he goes riight into the core of kettlebell simplicity and effect. kettlebell workout,kettlebell benefits,kettlebell results,kettlebell circuit kettlebell for weight loss,kettlebell women,kettlebell for beginners,kettlebell cardio kettlebellforweightloss is part of Kettlebell training - Bodybuilding Kettlebell swings - Do the Kettlebell swings as shown in the picture for the most effective result!. 5 mile runs and occasionally longer runs @5 -7 mi and road bike circuits. The Squat and the Swing. 4 The 50 Happiest Songs of All Time swing will have serious benefits because the kettlebell swing is such an excellent. In many ways it can be considered the best hip hinge exercise ever invented and can be equivalent or even better to the traditional deadlifts. FEATURED VIDEO Foot Position in the Sumo Deadlift High Pull. Explosively drive your hips forwards and swing the kettlebell with a straight arm towards shoulder height, keeping your glutes and core engaged. But swings done with a 65 lb. Do the 30 seconds of cardio again. Perform 30 seconds of cardio as hard as you can. Russian Kettlebell Russian Kettlebell Russian Kettlebell Quick-Start Kit Quick-Start Kit Quick-Start Kit Item #KKB009 $144. She recommends using kettlebell exercises to get you fit fast. There are tons of awesome benefits that come from doing kettlebell exercises. Kettlebell Single-Arm Swing (targets glutes, quads) • Stand with feet hip-width apart, and place a kettlebell between your feet. The kettlebell trains the whole body. I ran a strength movement between swings mainly pull ups, push ups and squats. It was the Russian kettlebell swing, twice a week for an average of 15-20 minutes. L-Sit Hold x 30-45 seconds B. When performing high rep sets of kettlebell swings, try to set a steady rhythm and stick. For ballistic movements like kettlebell swings, cleans and snatches an average, active women should start with a kettlebell between 8 kg - 18 lb and 12 kg - 26 lb. Days per week: 7. The other thing which will effect how you end up looking after training with kettlebells is your genetic predisposition – where you store fat, your bone. As awesome as ClickFunnels is, it certainly is not an economical solution and calls for a continual registration to use; Support isn’t constantly the fastest and also could draw from 1 minute to 1 Day relying on the concern. increments from 5lb. If you want to lose body fat and are dreaming of a leaner physique, perhaps kettlebell training is a good option for you. Grab a kettlebell and squeeze incorporate this routine for whole body gains. Increase your mental toughness. [Tweet "Why Kettlebell swings aren't a cardio workout - via @trainerpaige #fitfluential"] Personally, I won't have my clients perform more than 15 or so kettlebell swings in a row. That took everything out of me, I hadn't been that exhausted in several months. The Kettlebell Swing. Last year, this was a lot of fun!. ) 1 burpee 2 kettlebell swings 2 burpees 3 kettlebell swings 3 burpees Etc. Between sets of swings, you'll perform low-volume, basic strength exercises. Kettlebell swings have a wide application to many athletes, and they can be done with minimal equipment. Interesting video. Now, the kettlebell swing has been revived as one of the best exercises the human body can perform - and for good reason. They come in various sizes, from 10 to 50 pounds or more. You're doing something new. There are only 2 exercises that you need to master and both produce huge full body results in the shortest amount of time. These sets will work you out in an ascending pattern which gives you adequate time to warm up. It serves as a RECHARGE far more powerful than any toxic energy drink could! I’ve been doing a few hundred swings every day. And second of all, 300 reps a day doesn't take hours and hours, and it's certainly not mindless. Primal Kettlebell Course. Well, maybe not that many, but in this day and age of strength and conditioning the kettlebell is turning into a standard training tool among coaches. It works as a reality check when a position hits the magic line after a rally or selloff. It's just how our industry is. One thing I am doing to integrate exercise into my day is keeping my kettlebell out here by my desk and doing 50-100 swings at various times during the day. The kettlebell handle lets the hand hold it loosely so that the bell can float and swing outward due to the hip thrust, providing more momentum for both the upward and downward swings. Shop kettlebells from top brands, like Fitness Gear®, GoFit®, and Body-Solid®. Sounds Easy, But… For Time: 21-15-9. Kettlebell Pendulum Swing – This exercise reinforces the loading of the butt and legs and the activation of the lats. Just swings, heavy, and not even a lot per day. Benefits of 50 Kettlebell Swings a Day - Duration: 6:48. This move simultaneously strengthens the back and the abs, requiring you to engage your core in every move. You have a Qualifying hospital stay. This article by Dan John one of the most respected strength and conditioning guys in the world, explains why the swing is a full body workout. The first set is 10 reps, the second is 15 reps, the third set is 25 reps, and the final set is 50 reps. So, listen to your body and see how you fare. I’ve been so inspired with all the 100 Days videos I’ve seen lately. I had low back surgery 15 yrs ago and was concerned I would throw my back out doing the exercises. You can work up to the signature kettlebell move -- the swing -- by taking baby steps along the way. WHY YOU SHOULD BE DOING KETTLEBELL SWINGS DAILY We sit in the car on the way to work, then sit all day at the office. 5 x basic flow. ClickFunnels vs. The kettlebell swing is the foundation for many other kettlebell exercises, and it simultaneously firms your butt and your abs. 100 kettlebell swings a day challenge day 2 - Duration: 2:59. The 50-day moving average indicator is one of the most important and commonly used tools in stock trading. The Kettlebell Pullover: 3 Big Reasons You Should Use This Move 0 Shares Share on Facebook Share on Twitter The Kettlebell Pullover is a great bang-for-your-buck exercise. 30-DAY KETTLEBELL CHALLENGE PLAN. The kettlebell swing is powerful, but causes minimal impact on the knees and ankles. Duration: 30 Days. Still using the gloves for some of the sets of 50. The kettlebell swing wants to help you lose weight so much, the kettlebell all but goes into the kitchen after your workout and makes you a tiny, low-cal snack. One of the major misconceptions with regard to kettlebell training over the past several years has been the idea that swings and get-ups will fix/cure/heal anything and be a well-rounded training program. Plus, experts agree that a pandemic is not a sustainable or good way to address climate change. Cap Barbell Enamel Coated Cast Iron Kettlebell. Kettlebell training incorporates a large number of high-intensity workouts that allow you to burn fat. Effective kettlebell workouts for women are very dynamic and. The secret wasn’t marathon aerobics sessions, nor was it severe caloric restriction. Best Kettlebell for Women. 10,000 swings in one month, 400-500 swings a day five to six days a week. The 30-Day Insanity Kettlebell Challenge the ability to perform goblet squats and kettlebell swings, and a little bit of time each day to get the job done. Kettlebell swings won’t do this to you – but they will shred the fat off of you and TOTALLY tone your backside in ways that those wimpy machines at the gym will never ever touch. Workouts are programmed four days per week and take no longer than 30 minutes to complete. It's a good shape and size (the handle isn't too big which was a problem with other kettlebells I've used before). When performing high rep sets of kettlebell swings, try to set a steady rhythm and stick. Hello comrades, final day of the 10,000 swings done. In general, once you can do 50 swings with a bell, it’s time to go for a heavier bell and start back at 20-25 swings. When the bell is by your butt, explosively drive your hips forward (hump that air!) and swing the kettlebell up to about chest level. Strict HSPU x 5-15 reps WOD: Complete the following for time: 50 Kettlebell Swings (53/35lbs) 25 Chest to Bar Pull-ups 40 Kettlebell Swings (53/35lbs) 20 Chest to Bar Pull-ups 30 Ke. I have been using kettlebells (KBs) in my exercise program since 2000. A big challenge but I recommend it. For the slightly more ambitious, I might suggest taking your kettlebell to work with you. FREE Accountability, Support & Coaching. By the end of the workout, you'll have completed 5. With all the benefits it has to offer, kettlebell swings are truly the 'king of exercises'—and all they require is one heavy, medieval looking piece of equipment that lasts a lifetime. Let the goblet squats descend (5-4-3-2-1) on each consecutive set to give you a total of 50-75 swings, 15 goblet squats and a lot of heart pounding. At the end of the day, local marketers and farmers would lift and swing them as a test of strength. As the kettlebell rises the arms should be relaxed and the shoulders drawn back. You don't need to buy a gym membership to get in shape, as you can perform workouts at home. walking lunge, rest 1-minute, and repeat for 3-5 total sets. 35 pounds felt light to me for sets of 10-20 but it gets challenging for sets of 25-50 reps. The 70 pounder is 1. If you look at the positions, the kettlebell swing is not unlike a deadlift. Complete the number of repetitions listed next to each exercise below using a medium-to-heavy kettlebell. Even if you're super strong and lift dumbbells and barbells on the regular, most kettlebell workouts involve performing entirely new exercises such as the. Although your arms move with kettlebell swings, the momentum comes from your buttock muscles. Explosively drive your hips forwards and swing the kettlebell with a straight arm towards shoulder height, keeping your glutes and core engaged. Tim Ferriss recommended 75 swings each workout. You'll also pick one strength exercise per day, which you'll do after finishing each group, in reps of 1, 2, and 3. People want to go heavy. I ran a strength movement between swings mainly pull ups, push ups and squats. One of the major misconceptions with regard to kettlebell training over the past several years has been the idea that swings and get-ups will fix/cure/heal anything and be a well-rounded training program. When I say every day, I mean 5-7 days per week. Kettlebell training is a beautiful thing, it can be simple and brutal or it can be refreshing and restorative. I've been so inspired with all the 100 Days videos I've seen lately. If anyone is interested I can break it down in the comments. FB Sweat — Burn Fat, Build Muscle, Tone — 30 or 50 Minutes a Day. Available in two different weight ranges: 5-20 lbs and 8-40 lbs, these adjustable kettlebells are a great choice if you appreciate good design, ease of use and a high quality end product. StrongFirst SFG Kettlebell Level I Technique Standards Swing, TGU, Clean, Press, Squat, Snatch. These rounds are “clustered” in groups of 10, 15, 25, and 50 swings and you rest a little between each group. The Benefits of Kettlebell Juggling; 50 kettlebell swings a day. The shape of the kettlebell helps you to push, pull and swing all at different times. 20 Kettlebell Swings, 20 Push Ups; 19 Kettlebell Swings, 19 Push Ups; 18 Kettlebell Swings, 18 Push Ups; 17 Kettlebell Swings, 17 Push Ups. Effective kettlebell workouts for women are very dynamic and. The kettlebell swing is a fantastic full-body exercise. Kettlebell swings are a serious full-body movement. pricefrom $15. * The kettlebell floats momentarily at the top of the swing. When performing high rep sets of kettlebell swings, try to set a steady rhythm and stick. Kettlebell swings come in different forms like the Russian swing, where the kettlebell swing is just to shoulder height, and American swing, where the kettlebell comes up straight overhead. Breaking Down the Kettlebell Swing. There are tons of awesome benefits that come from doing kettlebell exercises. 30-Minute Kettlebell Workout Routine. The kettlebell swing workout also helps you in generating more power, spiking your metabolism and building more lean muscle. The kettlebell swing is the foundation for many other kettlebell exercises, and it simultaneously firms your butt and your abs. A kettlebell swing is a full body exercise that strengthens over 600 body muscles. Workout #3. Workout of the Day: For time, complete 10 Power Snatches (95/65#), 50 Double-Unders, 10 Overhead Squats, 50 Hand-release Push-ups, 10 Power Snatches, 50 Box Jumps, 10 Overhead Squats, 50 Kettlebell swings. Between sets of swings, you'll perform low-volume, basic strength exercises. Dip 3 reps. I’ve been so inspired with all the 100 Days videos I’ve seen lately. WHY YOU SHOULD BE DOING KETTLEBELL SWINGS DAILY We sit in the car on the way to work, then sit all day at the office. Now doesn’t that sound amazing! Even during the kettlebell swing, which at first. AmazonBasics Vinyl Coated Cast Iron Kettlebell Weight. You've now completed 100 reps or one cluster. So once again, you want to do 50 or 100 kettlebell swings a day, 300 kettlebell swings a day, or you want to do 200 swings in one set (like I did below), it's all good. Joking aside, the swing receives major props from exercise researchers for its superlative blend of cardio and. Benefits of 50 Kettlebell Swings a Day - Duration: 6:48. Kettlebell Swings Burn Fat, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. It's time to ditch the sissy swings. Do the 30 seconds of cardio again. Interesting video. Two handed swings Ten reps. Coach Dan John wrote an article about a "10,000 swings in 20 days workout" he was doing with a group that inspired me to test my readiness to do 500 kettlebell swings in a day… You have to complete 500 swings per day for 20 days to reach 10,000. Kettlebell double-arm swing hip hinge style AKA Russian swing Sub max weight, sub max sets of. And I do appreciate that most people do them incorrectly, but I know what to do and what not to do. 20 Kb swings. The torso turns from thoracic as you come up but does not roll. Introduction. I think he goes riight into the core of kettlebell simplicity and effect. The only "plus" was the handle was wider on the 70lb bell and it was easier to grip. Swing ladders with multiple size bells are also a great way to get a lot of reps done in one set. * The abs and glutes visibly contract at the top of the swing. For the first few weeks, practice your swings in sets of 10, taking as much rest between sets as you want. They come in various sizes, from 10 to 50 pounds or more. Increasing Load. The kettlebell swing is a hinge - the hamstrings and glutes are loaded and the legs and hips are used to drive the kettlebell up, rather than thinking about it being an arm raise. Use a light kettlebell and perform high repetition sets of 50 or more reps to give your heart and lungs a workout. Let the kettlebell swing back behind your butt like you were snapping a football to a quarterback. Not being an engineer or trainer, I will try to explain why the kettlebell differs from a dumbbell…They differ in several respects, but the main difference, aside from (or because of) its shape, is that due to the off-center design of the handle in relation the the weighted part, the kettlebell’s center of gravity continually shifts as it. How Hinge at the hips to send the kettlebell between your legs, then use a hip thrust to straighten up. > Bring the weight to no higher. The 70 pounder is 1. The handle of the kettlebell that’s on top of the round, solid steel weight offsets its center of gravity. Many people believe light to moderate kettlebell training is ideal, 53lb kettlebells for men and 26lb kettlebells for women. The kettlebell swing created 50% maximal voluntary contraction (MVC) of the back extensors and 80% for the gluteal muscles using a 16-kg kettlebell. 4 Benefits of the Double Kettlebell Swing. The castiron kettlebell set has a vinyl covering so you can use them comfortably. Pause with the kettlebell hanging downwards between your legs and then use your hips, glutes and abs to explosively swing it back up to around shoulder level. If anyone is interested I can break it down in the comments. Kettlebell Swing Afterburn Effect In fact, performing kettlebell exercises with a heavy kettlebell is almost a guarantee that you will burn even more fat, thanks to something called excess post. It's a good shape and size (the handle isn't too big which was a problem with other kettlebells I've used before). If you are not doing the kettlebell swing as part of your fitness routine you are destined to a weak, unfit body. Stay safe comrades. Kettlebell - Simple & Sinister Kettlebells from the Ground Up Enter the Kettlebell The Quick and the Dead Power to the People Deadlift Dynamite Intervention Easy Strength Onnit - Supplements, Foods, and Fitness Equipment for Total Human Optimization Mahler's Aggressive Strength. Drive off the rear (straight) leg and snap the hip to swing the kettlebell up in an arc. How Many Kettlebell Swings : 50 a Day ? Posted on December 10, 2016 December 10, 2016 by joedanielswellness IN the past 10 years related to kettlebells, this is probably the most asked question of them all besides “What…. That took everything out of me, I hadn't been that exhausted in several months. And one arm swings really take challenge them in a very unique, anti-rotational way. Share, post and play! This isnt a challenge, this is a way of life. If you are 50 years old or older, allow yourself a longer time to notice a difference with kettlebells. Let’s take a look at a few below. The Benefits and Drawbacks of. Kettlebell swings are a form of strength training (AKA resistance training), which is a type of exercise that pits muscles against a large force. the rest fell in between. If you are new to exercise, you may need 12 to 16 weeks to notice a change, writes seniors exercise guru Karl Knopf in "Kettlebells for 50+. Everyone Else. Kettlebell fans love the heavy, round-shaped weights for a reason — kettlebell exercises combine cardio and strength training for a time-saving calorie. Day 9 - 5 Kettlebell SWINGS AND LUNGES (X3). First master a modified squat that entails holding the bell in your hands while sitting and standing from a chair, Kleidman suggests. The kettlebell floats momentarily at the top of the swing. The kettlebell is pulled, pushed, and swung in a dynamic nature causing excessive demands on the body. My addition is 50 HEAVY kettlebell swings per day. One cannot be as explosive for a set of 30-50 swings as one can for 10, and our research suggests that 10 - or less - is a good number. They are not Amazon Prime products but they do offer free shipping, a nice feature as a shipment could weigh anywhere from 25-35 lbs. I truly believe that with mastery of what I teach in the program, you will be set up to take kettlebells as far as you’d like to go- advanced movements, double kettlebell lifts, kettlebell “flows”, even entering a competition. I'm up to 100 swings, 50 squats and 100 push ups a few times a week for my resistance training. Days per week: 7. Take the 30-day fat-hacking challenge to carve out a new you. Customize the length of your workout depending on your own schedule and energy levels with this smart combination of HIIT, strength and more. Increase your. Because of that, hindsight 2020-04-10 08:43:50. As the kettlebell rises the arms should be relaxed and the shoulders drawn back. Your doctor has decided that you need daily skilled care. You'll also pick one strength exercise per day, which you'll do after finishing each group, in reps of 1, 2, and 3. I think this could help in a few ways: Challenges are fun and they keep things excitingI It's […]. The kettlebell swing is in an elite class of exercises, along with the likes of the deadlift, and full cleans/snatches, that work your entire body in one movement. Kettlebell Pendulum Swing – This exercise reinforces the loading of the butt and legs and the activation of the lats. Joe is an interesting guy who used kettlebells for strength training and to supplement mountai biking. Cast iron with a tough, black, enamel finish. 35 pounds felt light to me for sets of 10-20 but it gets challenging for sets of 25-50 reps. A Kettlebell Swing Workout Routine. Kettlebell Swings, 2. plastic-coated kettlebell bag plastic smooth cast iron shiny matte dumbbell gym color portable kettlebell 6 offers from £92. 100 2-Arm Kettlebell Thrusters, 1 pood; Every minute on the minute, perform 5 burpees. They are not Amazon Prime products but they do offer free shipping, a nice feature as a shipment could weigh anywhere from 25-35 lbs. Benefits Of Kettlebell Swings. With this x 50 swings PER DAY idea, Im testing the strength and Hypertrophy part of the equation. The kettlebell swing is the foundation for many other kettlebell exercises, and it simultaneously firms your butt and your abs. 0 seconds; repeat 4 more times. The handle of the kettlebell that’s on top of the round, solid steel weight offsets its center of gravity. Bottom Line Up Front: I did 10,000 kettlebell swings in 30 days. The kettlebell swing is powerful, but causes minimal impact on the knees and ankles. If you don't want to spend a lot of money on fitness equipment or simply don't have the […]. Do Kettlebell Swings Work Abs? Kettlebell swings will build abs; however, it also depends on how you will swing the kettlebell or use it in a workout routine. One exercise focuses on bending at the hips (hip hinging), while the other focuses on bending at the knees. How to Lose Weight With the Kettlebell Swing. The Benefits of Kettlebell Training for Fat Loss, Strength Training, Explosive Power, and Muscle Building. How To Do Kettlebell Swing Correctly. This post will explain how to perform the two-handed kettlebell swing, and it will offer a cheap $10 alternative. Sounds Easy, But… For Time: 21-15-9. You don't need to buy a gym membership to get in shape, as you can perform workouts at home. Return to starting position and aim for 12-15 reps per arm. Slowly push the kettlebell towards the ceiling while rotating that hand to face towards your feet. Single-Hand Swings – 20 seconds of swings and 40 seconds active rest. Grab a kettlebell and squeeze incorporate this routine for whole body gains. Stay safe comrades. Increasing Load. Swing the heaviest bell you can for 50 unbroken, consecutive reps, with high quality technique of course. Effective kettlebell workouts for women are very dynamic and. You can divide them up into sets if you prefer, or you can do them all at once. This is where the “hike pass” is so important. If anyone is interested I can break it down in the comments. Enter The Kettlebell. Kettlebell exercises often involve several muscle groups, making them an effective way to give your arms, legs, abs, and glutes a great workout all at once. 15 Most Effective Ways. This 15-minute kettlebell cardio circuit will get your heart pumping so that you can burn hundreds of calories in just 15 minutes! Don’t believe me? According to ACE, swinging a kettlebell for just one minute can burn 20 calories! Aside from weight loss, there are several other benefits to performing kettlebell exercise. Even if you're super strong and lift dumbbells and barbells on the regular, most kettlebell workouts involve performing entirely new exercises such as the. 2 sets of kb press, 2 sets of kb rows, 2 sets of double kb front squats, 100 1 hand swings, 2 sets of ab wheel roll-outs. Going "naked" and unbroken willbe the final achievement to aim for. This dynamic and challenging variation is great to add in double work in to challenge one side at a time without getting completely off balance. Last year, to help spread the word about the powerful kettlebell swing, and to help others see the magic instilled inside this exercise, I decided to run a simple kettlebell challenge through my blog. Kettlebell training is super effective due to this holistic use of the body. Complete 20 seconds of kettlebell swings, then rest. Kettlebell training is an effective way to build total-body strength, and yoga flows will mobilize your hips and shoulders, increase your flexibility, and aid in recovery. That took everything out of me, I hadn't been that exhausted in several months. Recent statistics in the UK show that eighty percent of people will experience back pain at some stage of their lives. There are dozens of ways to use the 50-day EMA in market strategies. 5 pood (54 lbs) 2. Unleash The Power Of Heavy Kettlebell Training. Kettlebell Swings Can be Summed Up With 4 Easy Verbal Cues. The second week up to 15, then 20. 50 SH plus $50. Day 12 – 5 Kettlebell SWINGS AND LUNGES (X3) Day 13 – 5 Kettlebell HALOS AND SWINGS (X3) Day 14 – REST / FREE DAY. Mon, 08 Jul 2019 12:14:45. Swings: Starting with a 2-hand swing, you'll go for the hand-to-hand kettlebell swing and a one-hand swing. Push-Ups and Kettlebell Swings. I hope the article makes people think about the concept of challenging yourself to do something difficult. For ballistic movements like kettlebell swings, cleans and snatches an average, active women should start with a kettlebell between 8 kg - 18 lb and 12 kg - 26 lb. This spawned the 12 week program, K-Fit. Joking aside, the swing receives major props from exercise researchers for its superlative blend of cardio and. Get to 100 two-handed Kettlebell Swings in 30 days. The Many, Many Benefits of Kettlebell Training It's true "functional" training. Enter The Kettlebell. With sizes starting from just 5 lbs up to 50 pounds there is a kettlebell for everyone in this set from Yes4All. A swing Kettlebell and a kettlebell you can comfortably hold over your head and walk. That is the reason individuals spend heaps of cash to buy them – it spares them time and cash over the long haul. Do the routine twice, three times a week. Even ‘big’ kettlebell movements, like kettlebell swings, improve the flexibility and stability of the pelvic and hip joints. Her peak session length was 35 minutes. Hello comrades, final day of the 10,000 swings done. Try these seven kettlebell exercises. Kettlebell swings had been a standard exercise among farmers in Russia for hundreds of years and had just recently become the Soviet Union’s national sport. By Mike Mahler "Stuck in a rut? Bust out of it in a big way with a kettlebell workout. "Hornees" are the first of our loaded carries. Do it every day if possible. Robert Garon II 94,547 views. Change sides on the next round. There are myriad benefits. Day 17 – 8 Kettlebell SWINGS, DEADLIFTS, AND HALOS (X3) Day 18 – REST / FREE DAY. "A dangerous mistake I often see is people trying to swing the kettlebell too low, resulting in a. Grab the handle tightly. You can say goodbye to workouts that last for. Cap Barbell Enamel Coated Cast Iron Kettlebell. The way that kettlebell swings train muscles is a lot closer to how you move in your every day life than traditional core exercises like crunches and sit ups are. Sounds Easy, But… For Time: 21-15-9. set: 10 swings, 1 bench, 15 swings, 2 bench, 25 swings, 3 bench, 50 swings. 1000 per day is doable for many days in a row. SEE ALSO: 20 Minute Beginner Stability Swiss Ball Workout Lets move onto something you think about: Fat Loss Workout Routines. Swings aren't an exercise you'll often see in most commercial gyms, but they do offer a number of benefits. 100 kettlebell swings a day challenge day 2 - Duration: 2:59. 75 pood) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back Extensions 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders. Performing swings (two hand or one hand, it matters not) everyday, intermittently, and to the grand total of three hundred serves a couple useful purposes. the rest fell in between. It's a good shape and size (the handle isn't too big which was a problem with other kettlebells I've used before). The kettlebell swing and the goblet squat are two fundamental exercises in kettlebell training. However, I finally came to realize that a great many folks want a scheduled program, at least in the initial stages. or create your own if that does not work, as I know we all have lives and things happen. The Kettlebell Swing is an explosive, powerful exercise that engages the hips, hamstrings, and glutes. The way that kettlebell swings train muscles is a lot closer to how you move in your every day life than traditional core exercises like crunches and sit ups are. Pull it back and up between your legs. ) If you'd like, swing out 50 or 25 before work, and do the rest when you get home. It’s as much of a cardio exercise as it is a. I'm really enjoying having something to commit to, and I've had no problem getting it in each day. Start your timer. If anyone is interested I can break it down in the comments. Since I’ve been majorly lacking in the motivations department, I’m going to jump on board with 100 kettlebell swings each day for 100 days. You can divide them up into sets if you prefer, or you can do them all at once. A big challenge but I recommend it. If you want to lose body fat and are dreaming of a leaner physique, perhaps kettlebell training is a good option for you. Athlete women can go for heavier kettlebells ranging from 15 pounds to 25 pounds. A swing trading plan will work in all markets starting from stocks, commodities, Forex currencies and much more. L-Sit Hold x 30-45 seconds B. Feels sturdy and high quality. Kettlebells are probably the trendiest thing in weightlifting since protein shakes. The Kettlebell Medicine Balls offer Versatility in Core Body Strength Training and Calorie Burning Aerobic Conditioning with Turkish Get-ups and Kettlebell Swings Plus a Variety of Rotational Exercise for Abdominal Strength. They're tough, they're precise, and they're no where else but kettlebellsusa. It will get your heart pumping for an excellent cardiovascular workout while helping you build strength. HOW TO DO IT: He emphasizes driving the hips forward to push the kettlebell up and sitting the butt back when you pull it down. Increasing Load. 20 Kb swings. Perform 10 push-ups, then 10 pull-ups or pull-downs, rest for 1 minute, and then return back to step 1. Bend your hips back and swing the kettlebell backwards between your legs. According to our calculations, a 40-year old man who weighs 75kg and is 185cm tall burns around 713 calories per hour by doing two-handed kettlebell swings. Inhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs. The handle of the kettlebell that’s on top of the round, solid steel weight offsets its center of gravity. Try these seven kettlebell exercises. One exercise focuses on strength (goblet squat), and the other focuses on power or force production (the kettlebell swing). The kettlebell swing created a hip-hinge squat pattern with raid muscle activation and relaxation. Benefits of the Kettlebell Swing for People over 65 Credit: Dreamstime. Shop kettlebells from top brands, like Fitness Gear®, GoFit®, and Body-Solid®. The average man should use a 35-pound kettlebell, while the average woman should use an 18-pound kettlebell. until you complete 100. Kettlebell Training. Repeat the workout as many rounds as possible in 20 minutes. The Benefits and Drawbacks of. A big challenge but I recommend it. Kettlebell Swing is a how to guide for those new to using this equipment as a form of exercise. The way that kettlebell swings train muscles is a lot closer to how you move in your every day life than traditional core exercises like crunches and sit ups are. Kettlebell double-arm swing hip hinge style AKA Russian swing. Much like the goblet squat, just with a slightly uneven load. Much like the goblet squat, just with a slightly uneven load. 100 2-Arm Kettlebell Thrusters, 1 pood; Every minute on the minute, perform 5 burpees. I truly believe that with mastery of what I teach in the program, you will be set up to take kettlebells as far as you’d like to go- advanced movements, double kettlebell lifts, kettlebell “flows”, even entering a competition. The American Council on Exercise (ACE), researchers found that a kettlebell workout can burn up to 20 calories a minute. Why take on the challenge? Maybe you want to quit smoking—use the challenge to keep your mind off drinking. Try to make sure you feel the resistance in your hips, not your shoulders. The kettlebell swing and the goblet squat are two fundamental exercises in kettlebell training. Severe soreness/pain from kettlebells swings I used a 30lb bell, swung it for 2 minutes, and then my friend who was with me convinced me after a long break, to do another minute. cable machines). Every rep counts when you swing a kettlebell – from rep 1 to rep 20 – each one should look as fluid and as powerful as the very first one. If you complete the challenge you will end up completing a ton of goblet squats. Even ‘big’ kettlebell movements, like kettlebell swings, improve the flexibility and stability of the pelvic and hip joints. Yes4All Solid Cast Iron Kettlebell Weights Set - Great for Full Body Workout and Strength Training. Quality of the Kettlebell : Well, there are a few tips about a Kettlebell that you need to know when buying a Kettlebell on the market. Bullshit with other gym rats 3 sets of 10 bullshit stories, then I'm going to get ready for a cool party at a friends. Do it every day if possible. kettlebell workout,kettlebell benefits,kettlebell results,kettlebell circuit kettlebell for weight loss,kettlebell women,kettlebell for beginners,kettlebell cardio kettlebellforweightloss is part of Kettlebell training - Bodybuilding Kettlebell swings - Do the Kettlebell swings as shown in the picture for the most effective result!. Kettlebell Swing The kettlebell swing is the foundational exercise of kettlebell training. Aim for at least 323 swings every day, or try for 500 five days of the week with two full rest days. You can actually lose weight and excess body fat in just 15 minutes a day. The volume of the workout needs to be kept low in order. 60 min: Light goblet/air squats Pullups Pushups (off rings if you have them) Swings Box Jumps (HR 120-150) *You can split this up any way you want – run it straight through as a circuit, make a triplet, do a bunch of rounds, and then move on to a couplet, etc. This line of thinking is a great way to miss out on the benefits of heavy kettlebell training.