The Swing is a simple hip hinge exercise, just like a deadlift(Shutterstock)
The Swing is a simple hip hinge exercise, just like a deadlift(Shutterstock)

Fit and fine: Burn fat even when working out at home

The right exercise can not just strengthen you but can also help in burning fat
By Kamal Singh CSCS | Hindustan Times
PUBLISHED ON APR 04, 2020 11:40 PM IST

In the last column, I wrote how you can continue to gain strength and muscle by incorporating the pistol squat and one arm pushup while staying inside your home without access to weights or machines. In this column I am going to introduce two exercises which work the whole body. They are exceptional in building functional strength and conditioning at the same time and if you do them with intensity and consistency, then they are great fat burners too.

Enter the swing and the get up

The Swing is ideally done with a kettlebell but since the focus here is to train at home then we can substitute the kettlebell with a plastic milk jug or big plastic water bottle. The Swing is a simple hip hinge exercise, just like a deadlift. So keep the knees unlocked, swing the jug/bottle between your legs, reverse the motion by bringing the hips forward with a snap. The arms do not go above the shoulders. This is an important point as people make it into a front shoulder raise! Let me reiterate - swing the jug between the legs and reverse the motion by snapping the hips. The Swing works the big muscles in the posterior chain – low back muscles, glutes, hamstrings and calves. The other important technique point is keeping the jug or bottle close to the groin otherwise the load on the lower back increases unnecessarily which could lead to issues down the road.

The Get Up works the entire body but emphasizes the core and pushing muscles of the body in multiple planes of movement (Shutterstock)
The Get Up works the entire body but emphasizes the core and pushing muscles of the body in multiple planes of movement (Shutterstock)

The Get Up works the entire body but emphasizes the core and pushing muscles of the body in multiple planes of movement. The easier way to balance the Swing is to pair it with a push up or bench press but those two exercises do not come close to the overall functional impact on the body of the Get Up.

On a side note, the Get Up is a favourite exercise for wrestlers who want to go from being on the floor to being upright while manhandling their opponent. Initially, I recommend using a very light weight for this exercise. Lie on your back, hold light weight, arm extended at ninety degrees to the torso, sit up, then come to a tall kneeling position and finally stand up. The arm holding the weight goes to overhead position. Reverse the order while returning to the lying down position. This is one repetition! As you can see, balance, stability will be strongly challenged going from supine to standing upright while holding a weight overhead.

Sets and reps – how to program the swing and the get up

Since you are not using too much weight and we want to create a conditioning effect, focus is on doing lots of repetitions. Start with doing 5 sets of 20 reps for the Swing while alternating with 5 reps of the Get Up on each side. Repetitions can be increased from 20 to 50 as stamina improves. To make this program tougher, you can add in place jogging for a minute after every paired set –

1.Swing for 20 reps

2.Get Up 5 reps each side

3.60 seconds of in place jogging

4.Repeat

Now go and do it…

Author bio: Kamal Singh is a Certified Strength and Conditioning Specialist who has been coaching for 15 years

From HT Brunch,April 5, 2020

Follow us on twitter.com/HTBrunch

Connect with us on facebook.com/hindustantimesbrunch

SHARE THIS ARTICLE ON
Close
With growth in Asia being the focus, many Italian brands are looking to have a foothold in India, especially the luxury market (Shutterstock)
With growth in Asia being the focus, many Italian brands are looking to have a foothold in India, especially the luxury market (Shutterstock)

Fashion: Where luxury lies

By Sujata Assomull
UPDATED ON FEB 24, 2021 04:08 PM IST
Symbolic for fashion, Italian companies are setting their foothold as Indians amp up the demand for luxury brands
Close
Fashion moguls from India and Italy engaged in a Facebook live chat for HT Brunch recently (Shutterstock)
Fashion moguls from India and Italy engaged in a Facebook live chat for HT Brunch recently (Shutterstock)

Fashion: The great Indo-Italian merger

By Shruti Nair
UPDATED ON FEB 24, 2021 02:05 PM IST
How fashion brings the two countries closer with a focus rich craftsmanship, culture and business growth
Close
Zarir Warden’s first ever show was in July 2004 at Not Just Jazz by the Bay, that paid <span class='webrupee'>₹</span>800
Zarir Warden’s first ever show was in July 2004 at Not Just Jazz by the Bay, that paid 800

Frontman goes solo: The story of Zarir Warden

By Karishma Kuenzang
PUBLISHED ON FEB 20, 2021 09:26 PM IST
The OG of covers and vocalist of ONEmpire sheds light on his new journey and jostle as he connects with Candian producers and works towards his EP
Close
Embrace the monochrome look; Location: Warehouse Cafe; Art direction: Amit Malik; Styling: Avneet Chadha; Styling assistant: Tanya Aggarwal; Make-up and hair: Shaan; Model: Prabhjot Kaur (Hari Nair)
Embrace the monochrome look; Location: Warehouse Cafe; Art direction: Amit Malik; Styling: Avneet Chadha; Styling assistant: Tanya Aggarwal; Make-up and hair: Shaan; Model: Prabhjot Kaur (Hari Nair)

Fashion: Decoding the monochromatic look

By Sarah Mirza
PUBLISHED ON FEB 20, 2021 09:23 PM IST
Whether it’s wearing an outfit featuring colours of a single palette or dressing in one hue from top to bottom, here’s how you can ace the monochrome game in seven different ways
Close
The Turkish Get Up takes a certain amount of practise to get it right, says Kamal (Shutterstock)
The Turkish Get Up takes a certain amount of practise to get it right, says Kamal (Shutterstock)

Fit and fine by Kamal Singh CSCS: Have you heard about the Turkish Get Up?

By Kamal Singh CSCS
UPDATED ON FEB 20, 2021 09:31 PM IST
This exercise is a one-stop solution for increasing strength in the shoulder girdle, improving core stability and kinesthetic awareness
Close
Aryaana G poses exclusively for this column in her bedroom
Aryaana G poses exclusively for this column in her bedroom

“Money or fame? Whichever leaves my sanity intact,” says Aryaana G

By Karishma Kuenzang
PUBLISHED ON FEB 20, 2021 09:22 PM IST
The LA based musician from Mumbai talks about loving her bed, how music is an escape from everyone and everything, how she’s terrified of clowns, and other intimate details
Close
We have to take baby steps to gradually expand our Covid bubble (Aparna Ram)
We have to take baby steps to gradually expand our Covid bubble (Aparna Ram)

Spectator by Seema Goswami: When the masks come off…

By Seema Goswami
PUBLISHED ON FEB 20, 2021 09:20 PM IST
After socially distancing for so long, it’s going to be hard to adjust to post-pandemic life. How are you preparing for it?
Close
Language does more than just name things; it frames experience (Parth Garg)
Language does more than just name things; it frames experience (Parth Garg)

Humour by Rehana Munir: The bridge of language

By Rehana Munir
PUBLISHED ON FEB 20, 2021 09:19 PM IST
Overcoming the language barrier opens up exciting new worlds, besides giving you a sense of achievement for learning a new language
Close
The Gran Limousine’s long rear doors open wide, which makes it easy to access the cabin
The Gran Limousine’s long rear doors open wide, which makes it easy to access the cabin

Sunday Drive by Hormazd Sorabjee: A bit of a stretch

UPDATED ON FEB 20, 2021 10:35 PM IST
The BMW 3 series Gran Limousine is a more spacious and comfortable take on the original meant for chauffer-driven owners and is cost-effective
Close
The love for a crisp dosa is not only driven by taste but also the texture it offers
The love for a crisp dosa is not only driven by taste but also the texture it offers

Rude Food by Vir Sanghvi: Feel the crunch!

PUBLISHED ON FEB 20, 2021 09:13 PM IST
It’s not just about the palate. We like food because of texture and other factors. For example, nothing can replace the perfectly crisp paper dosa
Close
Concerned your proper clothes going to get mildewy from disuse? You aren’t the only one, says Rahul Khanna
Concerned your proper clothes going to get mildewy from disuse? You aren’t the only one, says Rahul Khanna

Rahul Khanna: Finding the will to dress up post lockdown

By Rahul Khanna
PUBLISHED ON FEB 20, 2021 09:12 PM IST
Having trouble getting used to your pre-Covid normal office clothes? You aren’t the only one. Use your Zoom calls to get back on track!
Close
How can a non-vegetarian house a kitten that needs a meat-based diet
How can a non-vegetarian house a kitten that needs a meat-based diet

Shaheen Bhatt: How to rehome a pet cat

By Shaheen Bhatt
PUBLISHED ON FEB 20, 2021 09:11 PM IST
What do you do if you love your kitten but can’t work with non-vegetarian food? Do you give her away or tweak your habits?
Close
Ranveeer Allahbadia says he’s 99 per cent certain that podcasting will not overtake vlogging
Ranveeer Allahbadia says he’s 99 per cent certain that podcasting will not overtake vlogging

Ranveer Allahbadia: Is podcasting the future of entertainment? And how do you deal with moms mothering your on social media?

By Ranveer Allahbadia
UPDATED ON FEB 20, 2021 10:55 PM IST
With screen fatigue hitting everyone, whether it’s work from home or office, is the world now turning to earworms like podcasts? And is it great that you mom comments on every post?
Close
Sameera with her husband, Akshai, and kids on Basant Panchami last Tuesday
Sameera with her husband, Akshai, and kids on Basant Panchami last Tuesday

Social Media Star of the Week: Sameera Reddy

By Shruti Nair
UPDATED ON FEB 20, 2021 09:09 PM IST
The actor and mother of two is breaking barriers and conservative mindsets through her progressive parenting posts
Close
DC’s characters include Batman, Superman and Wonder Woman while Marvel’s are Spider-Man and Black Widow among others
DC’s characters include Batman, Superman and Wonder Woman while Marvel’s are Spider-Man and Black Widow among others

Sunday Debate: My comic superhero or yours?

By Harsh Varrdhan Kapoor, Rohan Shrestha
UPDATED ON FEB 20, 2021 10:58 PM IST
Two comic buffs, Harsh Varrdhan Kapoor and Rohan Shrestha, do a show of strength in this Team DC vs Team Marvel face-off
Close
SHARE
Story Saved
OPEN APP