{"id":5650,"date":"2014-07-30T06:19:53","date_gmt":"2014-07-30T10:19:53","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=5650"},"modified":"2015-08-20T17:03:57","modified_gmt":"2015-08-20T21:03:57","slug":"1-most-dangerous-exercise-of-2014","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/1-most-dangerous-exercise-of-2014\/","title":{"rendered":"#1 most dangerous exercise of 2014"},"content":{"rendered":"

It\u2019s easily the #1 most dangerous exercise of the year, and it does absolutely nothing to cardio.<\/p>\n

What is it?<\/p>\n

The Kettlebell swing<\/h1>\n

Believe it or not, doing exercises like the Kettlebell swing with the WRONG technique (like the idiot I saw at the gym yesterday) can place harmful stress on the discs between the bones in your spine, potentially causing severe back pain and nerve damage.<\/p>\n

Don\u2019t get me wrong \u2013 I love doing Kettlebell swings. It totally rocks for training your posterior chain (aka your back, butt and hamstrings). But ONLY if you do it right.<\/p>\n

Research from the American Council on Exercise (ACE) has shown that you can burn up to 20 calories per minute, which means you could burn off yesterday’s \u201ctreat\u201d in about 10 measly minutes.<\/p>\n

It’s the highest level of calorie burning you can get \u2013 \u2028even more than hill sprints.<\/p>\n

If you were to do intervals on the treadmill, you’d probably hit \u2028a maximum of 16 calories per minute (even with a steep incline). And risk breaking your neck on the dreadmill\u2026 \ud83d\ude09<\/p>\n

The ACE study – performed on men AND women – also found that this ONE workout method increased their abdominal core strength by an amazing 70%.<\/p>\n

NO sit ups, NO crunches \u2013 and hey, they didn’t even do boring planks.<\/strong><\/p>\n

All they did was the Kettlebell swing (by the way, you can use a dumbbell too).<\/p>\n

BUT… like I said, almost everybody does this exercise the wrong way. It\u2019s NOT a squat \u2013 it\u2019s NOT a front raise \u2013 and the Kettlebell definitely DOES NOT go over your head.<\/p>\n

Why?<\/p>\n

When you throw the\u00a0Kettlebell overhead, you lose muscle engagement of your lats (big muscle in your back) and core… the main muscles you’re trying to work! Plus, you put your shoulder joints under extreme stress.<\/p>\n

\"Kettlebell<\/p>\n

 <\/p>\n

Here\u2019s how to do it RIGHT:<\/p>\n

\"Kettlebell<\/p>\n

 <\/p>\n

 <\/p>\n

Always remember: doing a lot of spinal flexion-based \u2028movements can be harmful to your lower back because it will compress the disks in your spine.<\/p>\n

That means if you\u2019re doing the KB swing with the wrong technique, you\u2019re damaging your back.<\/p>\n

So please, STOP doing Kettlebell swings with terrible form. <\/em><\/p>\n

If you want to use Kettlebells to blast your metabolism and skyrocket your conditioning:<\/p>\n

Learn how to do the Kettlebell Swing with perfect form here<\/a><\/p>\n

And\u2026 here\u2019s the rocking \u201cAccelerator of the Week\u201d you can add to the end of your workout today.<\/p>\n

It\u2019s called the \u201cBOOM\u201d Accelerator.<\/p>\n

\u201cWhy is it called the BOOM Accelerator KV?\u201d<\/em><\/strong><\/p>\n

No reason. It just sounds awesome\u2026. \ud83d\ude09<\/p>\n

Do as many rounds as possible in 6 minutes. You can also use this for an \u201coff-day\u201d workout \u2013 do as many rounds as you can in 10 minutes.<\/p>\n

A) Crab crawls x 20 (total)<\/p>\n

B) Jumping jacks x 20<\/p>\n

C) Push ups x 20<\/p>\n

D) Split shuffle x 20 (total)<\/p>\n

Ah, total awesomeness!<\/p>\n

So what\u2019s your next goal? Do you need help getting your first pull-up or starting a new program? Is it time to step it up a level? Or are you closing in a goal, and now it\u2019s time to fine tune and get sexy results?<\/p>\n

Drop a comment below the post\u00a0and let me know what you\u2019re working towards, and I\u2019ll give you a hand.<\/p>\n

I look forward to hearing from you,<\/p>\n

KV<\/p>\n","protected":false},"excerpt":{"rendered":"

It\u2019s easily the #1 most dangerous exercise of the year, and it does absolutely nothing to cardio. What is it? The Kettlebell swing Believe it or not, doing exercises like<\/p>\n","protected":false},"author":1,"featured_media":5641,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[321],"tags":[81,543,84],"class_list":["post-5650","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise-technique","tag-kettlebell-swing","tag-kettlebell-swing-form","tag-kettlebell-workout"],"aioseo_notices":[],"yoast_head":"\n#1 most dangerous exercise of 2014 -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fatlossaccelerators.com\/site\/1-most-dangerous-exercise-of-2014\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"#1 most dangerous exercise of 2014 -\" \/>\n<meta property=\"og:description\" content=\"It\u2019s easily the #1 most dangerous exercise of the year, and it does absolutely nothing to cardio. 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