The #1 Exercise You’re Probably Doing Wrong

Walk into any gym and chances are you’ll see somebody using kettle bells. And, if they’re doing a kettle bell swing, chances are they’re doing it wrong! At Synergy we incorporate them into many of our workouts because when done correctly, kettlebell swings are powerful total body exercise.  They can tone and shape your glutes and hamstrings, sculpt your shoulders, strengthen your lower back and tighten your core. Done incorrectly…well, you can just imagine.    

The two most important things to keep in mind about kettle bell swings are:

  1. 1. the momentum should come from your glutes and your hamstrings; and
  2. 2. it’s a swing, not a squat.

Want to see a proper kettle bell swing? Check out Synergy’s Jake in action.  

The next time you’re on to do kettle bell swings, remember these important do’s and don’ts:

  • DON’T focus on your arms to perform this exercise
  • DON’T raise the kettle bell any higher than your chest
  • DON’T squat to get the kettle bell up
  • DON’T bend your elbows
  • DON’T drop the kettle bell below your knees on the way down
  • DON’T swing fast!
  • DO stand straight up with your shoulders back
  • DO stay focused on your hips and a hinging motion
  • DO snap your hips forward to propel the kettle bell up
  • DO keep your arms straight throughout the whole exercise
  • DO bring the kettle bell all the way between your legs at the end of each rep
  • DO swing the kettle bell in a slow, controlled motion

Got it? Now SWINNNNNG!


Just because you’re watching what you eat this season, doesn’t mean you have to miss out on delicious fall treats. Try this healthy spin on a fall classic.  

  • ¾ cup old-fashioned oats
  • ¼ cup whole wheat flour
  • 1 tsp ground cinnamon
  • 2 tbsp pure maple syrup at room temperature
  • 1 ½ tbsp unsalted butter, melted


  • 6 cups diced red apple
  • 2 tbsp cornstarch
  • 1 ½ tsp ground cinnamon
  • ⅛ tsp ground nutmeg

Preheat the oven to 350°F and coat an 8” square pan with nonstick cooking spray.

To prepare the topping, whisk together the oats, flour, and cinnamon in a small bowl. Make a well in the center. Pour in the maple syrup and melted butter. Stir until fully incorporated.

To prepare the filling, toss the apples with the cornstarch, cinnamon, and nutmeg in a large bowl until completely coated.

Transfer the filling to the prepared pan, and gently press down with a spatula. Sprinkle evenly with the topping. (The topping tends to clump, so try to break it up into fairly small pieces.)

Bake at 350°F for 50-60 minutes or until the apples are fork tender. Cool completely to room temperature; then refrigerate for at least 3 hours before serving to allow the juices to fully thicken.


Recent Posts