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Performing a proper two-hand kettlebell swing is a whole-body workout as opposed to isolating single muscles. However, the main muscles that go into swinging a bell are glutes, hamstrings, lower back + abs (core). What you should aim for in a swing is to send your hips back (similar to deadlift form) with the bell, and then drive your hips forward to get ...


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You need to lift heavy, eat big, and prioritize. In your situation, that might look like this: Pull-ups & Dumbbells Find, buy, or make A) a sturdy pull-up bar that's not in anybody's way and B) a pair of heavy dumbbells - 10kg to 15kg each would be fine. Three or four times a week warm up then do a lot of pull-ups (50 per session is a good goal), 3 ...


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First off, human metabolism isn't remotely the same as birds. Bird migration is similar to HIT. HIT does metabolize (or cannibalize) muscle mass. I've seen it in wrestlers for years. Wrestler workouts are the most intense training out there. Average workouts are HIT training sessions. And every year, my football players who turn out for wrestling get ...



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