Watch: Hilary Swank's kettlebell exercise is strangely mesmerizing
Hollywood star Swank displayed some serious strength in her latest workout post
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Hilary Swank may be known for her role as a boxer in Million Dollar Baby, but she’s packing some serious punch over on Instagram.
The 46-year-old actress shared a glimpse of a recent workout in a new post - and we found it strangely mesmerizing.
In the video post, the star is seen alongside her personal trainer standing on one leg as she bends forward and lifts a kettlebell - all whilst keeping perfect balance. Seriously, the woman barely moves! Check it out below...
A post shared by Hilary Swank (@hilaryswank) (opens in new tab)
A photo posted by on
The video attracted virtual applause from other famous faces, with singer Jewel commenting 'Get it! 💪🏽' whilst Kate Hudson simply posted three flame emojis.
Inspired to grab your best kettlebell and seeing if you can perform the move as perfectly as Swank? We asked boxing and conditioning coach Jay Revan (opens in new tab) for some tips.
Revan reveals that Hilary is doing a single leg row in her Instagram video, which works the back, deltoids, quadriceps, hamstrings, biceps, gluteus maximus and core. He adds that doing it on one leg will improve proprioception (co-ordination and awareness) and foot strength.
Revan adds that kettlebell workouts generally are a great form of low impact exercise that can improve core strength, stability and balance.
"The single leg row is a super beneficial exercise that allows for fat burning or muscle building," he says. "Depending on what your goal is will determine how you perform this exercise."
If you are looking to burn fat, Revan recommends using light to medium weight to complete a timed set of 45 seconds on 15 seconds off x 3-4 sets.
Meanwhile, if you're building muscle then using a medium to heavy weight with a rep range between 4-8 reps x 3-4 sets.
Alternatively you could focus on tempo sets of 3-0-X-1, which are a great way to build strong muscle and develop and improve form.
Need that '3-0-X-1' explaining? The '3' represents three seconds through the isometric or lowering phase of the movement, and the '0' represents a one-second pause at the bottom of the movement. The 'X' represents the eccentric or lifting phase of the movement which in this case should be nice and explosive, and the '1' represents a one-second pause at the top of the movement.
Jay's four-move kettlebell routine
Want to take things even further? Below Jay takes us through how you can do an effective kettlebell workout, including Hilary's single leg row. Be sure to check out our guide on how to lift weights before you get started in order to avoid injury.
- Single leg row: Stand on one leg and hold a dumbbell in the opposite hand. Engage through the core, hip hinge and bend forward until your torso is parallel to the floor. Row the weight through to your hip, keep the working elbow tight to your torso whilst keeping your balance.
- Kettlebell swing: Start with the kettlebell on the floor out in front of you and with your feet shoulder width apart. Bending slightly at the knees but hingeing at the hips, hold the kettlebell at the handles and pull it back between your legs to create momentum. Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height. Control the kettlebell back down between your legs and repeat.
- Kettlebell Thruster: Start by holding two kettlebells by their handles so the weight is resting on the back of your shoulder. Bend slightly at your knees and squat down. Then drive up and through your heels and legs until standing then extend your arms up above the head keeping your biceps as tight to the ears as possible for full extension through the movement. Reset and repeat.
- Tall Half Kneeling Kettlebell Press: Kneel down with one leg forward. Bring the kettlebell up so it is resting on your shoulder and find a position in which you can maintain balance. Then using your shoulders and upper chest chest drive the kettlebell upwards above head until the arm is fully extended. Control the kettlebell back down to the shoulder, reset and repeat.
Sarah is a freelance journalist who writes about fitness and wellbeing for the BBC, Woman&Home and Tech Radar. During lockdown she found her love of running outside again and now attempts to run around 50 miles a month. When it comes to other fitness, she loves a sweaty cardio session – although since she’s been working out from home she’s sure her downstairs neighbors aren’t too happy about it. She also loves to challenge herself - and has signed up to do hiking holidays, intense bootcamps and last year she went on her dream activity holiday: paddle boarding around deserted islands in Croatia. On her rest days, she loves to recover with a simple yoga flow session – the perfect antidote to her active fitness schedule.
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