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<p><div class="KonaFilter image-container display-table float_right"><div><div class="image on-image"><p class="source"><span>Reuters/Edgard Garrido</span></p><p class="caption">A part of a giant Torta weighing 820 kg and 67-meters long is pictured, during an attempt at the world's biggest sandwich (commonly called a Torta in Mexico), in Mexico City, Mexico.</p></div><p></p></div></div>Here is what you need to know.</p><p><strong><a href="http://www.businessinsider.com/fed-statement-balance-sheet-interest-rates-july-meeting-2017-7">The Fed says the unwinding of its balance sheet will begin "relatively soon."</a> </strong>The Fed's balance sheet swelled to $4.5 trillion as it navigated the financial crisis, and now it's almost time to begin shrinking it. </p><p><strong><a href="http://www.businessinsider.com/libor-will-be-ditched-in-2021-says-britains-top-financial-regulator-2017-7?r=UK&amp;IR=T">The UK is ditching Libor</a>. </strong>The London Interbank Offered Rate will be dropped for a more reliable marker by 2021, according to City A.M.</p><p><strong><a href="http://markets.businessinsider.com/index/us-dollar-index">The dollar hits its lowest level since May 2016</a>. </strong>The US dollar index hit a low of 93.15 on Thursday, making for its lowest print in more than 14 months. </p><p><strong><a href="http://www.businessinsider.com/apple-supplier-foxconn-building-8k-display-factory-wisconsin-2017-7">Apple supplier Foxconn is building a $10 billion factory in Wisconsin</a>. </strong>President Donald Trump announced at the White House on Wednesday that the electronics manufacturer will build a TV factory in Wisconsin that will be home to 3,000 jobs. </p><p><strong><a href="http://www.businessinsider.com/warren-buffett-billion-oncor-deal-delay-judge-2017-7">Warren Buffett's Berkshire Hathaway could walk away from its $9 billion energy deal</a>. </strong>An attorney for Energy Future Holdings Corp., the parent company of Oncor Electric Delivery Co, told a Texas judge that Berkshire would walk away from the deal if it's delayed so that Paul Singer's hedge fund, Elliot Management, can put together its own offer, Reuters reports. </p><p><strong><a href="http://www.businessinsider.com/astrazeneca-shares-plunge-after-lung-cancer-drug-trial-setback-2017-7?r=UK&amp;IR=T">AstraZeneca is plunging after a lung cancer drug trial setback</a>. </strong>Shares of the drugmaker are down more than 16% in London after the company announced <span>a new drug for treating lung cancer failed to "meet the primary endpoint."</span></p><p><strong><a href="http://www.businessinsider.com/facebook-q2-earnings-2017-7">Facebook beats across the board</a>. </strong>The social media giant reported earnings of $1.32 a share on revenue of $9.32 billion as the number of both daily and monthly active users climbed. </p><p><strong><a href="http://markets.businessinsider.com/indices">Stock markets around the world are mixed</a>. </strong>Hong Kong's Hang Seng (+0.71%) led the gains in Asia and Germany's DAX (-0.58%) trails in Europe. The S&amp;P 500 is set to open up 0.11% near 2,481.</p><p><strong>Earnings reporting remains heavy. </strong>Altria, Mastercard, Twitter, and Verizon are among the names reporting ahead of the opening bell while Amazon and Intel highlight the names reporting after markets close.</p><p><strong>US economic data flows. </strong>Initial claims, durable goods orders, and the advanced trade balance are all due out at 8:30 a.m. ET. The US 10-year yield is up 1 basis point at 2.30%. </p>

10 things you need to know before the opening bell

<p><div class="KonaFilter image-container display-table float_right"><div><div class="image on-image"><p class="source"><span>Reuters/Issei Kato</span></p><p class="caption">Kiyomura Co's President Kiyoshi Kimura (C), who runs a chain of sushi restaurants Sushi Zanmai, poses with a 212 kg (467 lbs) bluefin tuna at his sushi restaurant outside Tsukiji fish market in Tokyo, Japan.</p></div><p></p></div></div>Here is what you need to know.</p><p><strong><a href="http://www.businessinsider.com/fed-fomc-minutes-december-2016-meeting-2017-1">The Fed has its eyes on Trump</a>. </strong>The minutes from the December FOMC meeting show the Fed is monitoring how fiscal policy will impact growth and how quickly it will have to raise rates. "... almost all also indicated that the upside risks to their forecasts for economic growth had increased as a result of prospects for more expansionary fiscal policies in coming years," the minutes said.</p><p><strong><strong><a href="http://www.businessinsider.com/ihs-markit-uk-services-pmi-december-2016-2017-1?r=UK&amp;IR=T">The British economy is "exceeding all expectations."</a> </strong></strong>The latest bit of good news comes in the form of services PMI, which drew a reading of 56.2 for December, ahead of the flash estimate of 54.7. The British pound is down 0.1% at 1.2309 against the dollar.</p><p><strong>Bitcoin surrenders most of its overnight gains. </strong>The cryptocurrerncy raced to a high of $1,161.88 per coin, up 6.4%, but is now higher by just 0.9% at $1,101. Bitcoin has gained about 15% so far in 2017 after rallying more than 120% in 2016.</p><p><strong><a href="http://www.businessinsider.com/list-of-macys-stores-closing-2017-1">Macy's is closing 68 stores</a>. </strong>The closures represent about 15% of Macy's store base and will impact nearly 4,000 employees. Macy's also said it now expects to earn an adjusted<span> $2.95 to $3.10 per share for fiscal year 2016, down from its previous estimsate of $3.15 to $3.40<span>.</span></span></p><p><strong><a href="http://www.businessinsider.com/kohls-macys-stock-drop-holiday-sales-disappoint-2017-1">Kohl's had a rough holiday season</a>. </strong>The retailer said sales slumped 2.1% in November and December, compared to a year ago. "<span>Strong sales on Black Friday and during the week before Christmas were offset by softness in early November and December," Kohl's CEO Kevin Mansell said </span>in a press release<span>.</span></p><p><strong><a href="http://www.businessinsider.com/r-exclusive-amazon-forever-21-vying-for-bankrupt-american-apparel-sources-2017-1">Amazon is in talks to buy American Apparel</a>. </strong>The online retailer and Forever 21 are among the companies considering a bid for the bankrupt retailer, Reuters reports. Any deal must top the $66 million offer from Gildan Activewear, which was agreed to by American Apparel when it filed for bankruptcy back in November.</p><p><strong><a href="http://www.businessinsider.com/triggers-helps-you-trade-stocks-on-trumps-tweets-2017-1">Now there's an app that lets you know when Trump tweets about your stocks</a>. </strong>The free app, called Trigger, will notify you in real-time if Trump tweets about a stock that you own.</p><p><strong><a href="http://markets.businessinsider.com/indices">Stock markets around the world trade mixed</a>. </strong>Hong Kong's Hang Seng (+1.5%) led the gains in Asia and Germany's DAX (-0.1%) is slipping in Europe.</p><p><strong>Earnings reports trickle out. </strong>Walgreens Boot Alliance and Monsanto report ahead of the opening bell.</p><p><strong>US economic data picks up. </strong>ADP Employment Change will be released at 8:15 a.m. ET before initial jobless claims and Markit services PMI cross the wires at 8:30 a.m. ET and 9:45 a.m. ET, respectively. The US 10-year yield is unchanged at 2.44%.</p><p> </p>

<p><div class="KonaFilter image-container display-table float_right"><div><div class="image on-image"><p class="source"><span><a href="http://pictures.reuters.com/C.aspx?VP3=SearchResult&amp;ALID=2C0FQEBZWR0A#/SearchResult&amp;ALID=2C0FQEBZWR0A&amp;VBID=2C0FC01VRZ7H&amp;POPUPPN=15&amp;POPUPIID=2C0FQEBZXBLM">Reuters/Adrees Latif</a></span></p><p class="caption">Andy Bisek (blue) of the U.S. faces off with Kim Hyeon-Woo of South Korea as they wrestle in the Greco-Roman 75 kg/165 lbs "Beat the Streets" event in Times Square, New York.</p></div><p></p></div></div>Here is what you need to know.</p><p><strong><a href="http://www.businessinsider.com/yahoo-bids-lower-than-expected-report-wsj-2016-5">Yahoo bids might come in a lot lower than expected</a>.</strong> Bids for Yahoo's core business are now expected to be a lot lower than initially thought, The Wall Street Journal's Douglas Macmillan and Ryan Knutson report, citing people familiar with the matter. Bids are now expected in the $2 billion to $3 billion range, well below the $4 billion to $8 billion that was previously estimated. <span>Verizon, Quicken Loans founder Dan Gilbert (backed by Warren Buffett), private equity firm TPG, and a group that includes Bain Capital and former Yahoo CEO Ross Levinsohn are said to be among the interested parties. The deadline for his round of bidding is sometime during the first week of June.</span></p><p><strong><a href="http://www.businessinsider.com/tesla-raises-nearly-15-billion-in-fresh-capital-2016-5?r=UK&amp;IR=T">Tesla raised fresh capital</a>. </strong>The electric car maker raised <span>$1.46 billion through the sale of 6.8 million new shares of common stock, Reuters reports, citing IFR. The capital raise comes as Tesla looks to ramp up production of its mass-market vehicle the Model 3, which saw far greater demand than was anticipated. IFR says <span>Morgan Stanley, Goldman Sachs, Deutsche Bank, Citigroup and Bank of America Merrill Lynch were all involved in the offering. </span></span></p><p><strong><a href="http://www.businessinsider.com/gap-earnings-q1-2016-2016-5">Gap is closing a bunch of stores and layoffs could be coming</a>.</strong> The company earned an adjusted <span>$0.32 on revenue of $3.44 billion, matching forecasts. Same store sales sank 5%, but that was better than the 7% slide that was anticipated. Gap announced it will close up to 75 stores, mostly outside the US, and that layoffs could be coming soon. Shares were up as much as 3% in after-hours action. </span></p><p><strong><a href="http://www.businessinsider.com/ross-stores-q1-2016-earnings-2016-5">Ross Stores missed tough comparables</a>.</strong> The discount retailer announced earnings of $0.73 per share, matching estimates. Revenue rose 5.1% to $3.09 billion, just missing the $3.12 billion Bloomberg consensus. Additionally, comparable <span>store sales grew 2% versus projections of 2.4%. <span>"</span><span>Even though we faced our strongest prior year comparisons, sales performed at the high end of guidance, while earnings per share were slightly above our targeted range," CEO <span>Barbara Rentler in the earnings release. Shares of Ross Stores were down as much as 10% in after-hours trade.</span></span></span></p><p><strong><a href="http://www.businessinsider.com/report-saudi-arabia-to-launch-an-international-bond-2016-5?r=UK&amp;IR=T">Saudi Arabia is about to launch an international bond</a>.</strong> Saudi Arabia is about to tap the sovereign debt market for the first time as it reels from the oil crash, according to a report from the Financial Times. The need for cash comes as Saudi Arabia has seen a 23% drop in oil revenue, which is creating huge problems as the energy component accounts for 77% of Saudi Arabia's revenue. The size of the offering has not yet been disclosed.</p><p><strong><a href="http://www.businessinsider.com/market-risks-repeating-1994-bond-sell-off-2016-5">It's possible we see a repeat of the 1994 bond market massacre</a>. </strong>Deutsche Bank's chief international economist, Torsten Sløk thinks the longer the market ignores the Fed, the higher the chances "<span>we could see a move in bond markets similar to what we saw in 1994." Sløk points to the fact the US economy is reaching full employment, and that there's a "broad-based uptrend in wages and inflation" as evidence the market might be underestimating the Fed. During the first nine months of 1994 the 30-year yield spiked around 200 basis points as the Fed hiked much more aggressively than the market was anticipating. </span></p><p><strong><a href="http://www.businessinsider.com/deutsche-bank-note-eu-referendum-impact-on-markets-and-the-likelihood-of-a-brexit-2016-5?r=UK&amp;IR=T">Markets don't think there's going to be a Brexit</a>. </strong>A new report from<span> Deutsche Bank strategist Jack Di-Lizia suggests the Remain vote is gaining a sizable lead. With five weeks to go until the vote, the market has "shown signs of increasingly pricing out the likelihood of a Brexit across a range of financial market variables," Di-Lizia says. Those signs include a strengthening of the British pound, and a "more hawkish" pricing at the front-end of the yield curve. The referendum is set to take place on June 23.</span></p><p><strong>Stock markets everywhere are bid. </strong>Britain's FTSE (+1.3%) leads the gains in Europe after Hong Kong's Hang Seng (+0.8%) paced the advance in Asia. </p><p><strong>Earnings reports trickle out. </strong>Campbell Soup, Deere, and Foot Locker are among the names reporting ahead of the opening bell.</p><p><strong>US economic data is light. </strong>Data concludes for the week with the 10 a.m. ET release of existing home sales. The US 10-year yield is up one basis point at 1.86%.</p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/waterfall-hidden-in-the-grand-canyon-2016-4">There's a remote waterfall hidden in the Grand Canyon that you can hike to</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="IwcWU3MzE6l1S3YcPGPcFcdeOwt5UcHS" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

<p><strong><div class="KonaFilter image-container display-table"><div><div class="image"></div><p></p></div></div>1)  Christine Lagarde Under Investigation.</strong> The IMF Director is now considered a suspect for having facilitated a judgement overly favorable to the former owner of Adidas, who in the '90s sued Credit-Lyonnais, then partially owned by the state, for mishandling the sale of the footwear giant. Lagarde says she will not resign. </p>
<p><strong>2)  Gun Rally Over? </strong>Shares in Smith &amp; Wesson are collapsing Wednesday morning after the gun-maker <a href="http://ir.smith-wesson.com/phoenix.zhtml?c=90977&amp;p=irol-newsArticle&amp;ID=1961164&amp;highlight=">slashed </a><span>its full-year sales expectations for the second time in two months. Sturm Ruger shares are down 5% Wednesday morning in sympathy. <span>"We believe that the current environment reflects high inventories industry-wide resulting from channel replenishment that occurred following an earlier surge in consumer buying," Smith &amp; Wesson CEO James Debney said in a statement. "That environment, combined with typical seasonality that slows consumer buying activity during the summer, is causing us to lower our financial outlook for fiscal 2015."</span></span></p>
<p><strong>3)  Time Warner Cable Outages. </strong>Time Warner Cable customers across the U.S. <a href="http://www.businessinsider.com/timewarner-down-2014-8">are reporting outages</a>. The incident follows a similar incident that occurred Tuesday morning in which <a href="http://www.businessinsider.com/widespread-internet-outages-reported-in-london-2014-8">Virgin Media customers in the the U.K. were unable to access the internet</a><span style="font-size: 15px; line-height: 1.5em;"> Tuesday morning due to a network issue. </span><span style="font-size: 15px; line-height: 1.5em;">  </span></p>
<p><strong>4)  Autonomous Driving Firm Still Rallying. </strong><span style="font-size: 15px; line-height: 1.5em;">Israeli firm Mobileye shares are up another 2.5% Wednesday, after rallying more than 8% Tuesday, as major sell-side analysts initiated favorable coverage of the stock. Morgan Stanley's Ravi Shenkar called it the only pure play name in the autonomous driving industry. </span></p>
<p><strong>5)  Snapchat $10 Billion. </strong>The Wall Street Journal's Evelyn Rusli and Doug MacMillan <a href="http://online.wsj.com/articles/snapchat-fetches-10-billion-valuation-1409088794?mod=WSJ_hp_LEFTWhatsNewsCollection">report</a> Kleiner Perkins has invested in the ephemeral photo sharing app at a valuation of $10 billion. "<span style="font-size: 15px; line-height: 1.5em;">Snapchat, which has talked to several potential investors in recent months, is in the process of raising a large investment round that would make it one of the world's most valuable private tech startups despite virtually no revenue," they wrote. "</span><span style="font-size: 15px; line-height: 1.5em;">Kleiner, one of Silicon Valley's best-known venture-capital firms, committed to invest up to $20 million in May, one of the knowledgeable people said."</span></p>
<p><strong>6)  Danish National Fund In Rate Hike Hedge. </strong>Bloomberg's Peter Levring writes that Denmark's ATP national pension fund is repositioning itself to protect gains from imminent interest rate increases. "<span style="font-size: 15px; line-height: 1.5em;">For ATP, the goal is not to be part of the crowd of investors heading for the door when markets exit securities that rely on low rates to stay profitable," he writes. " '</span><span style="font-size: 15px; line-height: 1.5em;">We'll continue to protect against </span><a href="http://topics.bloomberg.com/interest-rate/">interest rate</a><span style="font-size: 15px; line-height: 1.5em;"> increases and if that happens, the effect will be substantial,' Chief Executive Officer Carsten Stendevadsaid in a phone interview. 'There could naturally be some costs associated with that before it comes through.'"</span></p>
<p><strong>7)  Anti-ISIS Alliance Forming. </strong>The New York Times' Helene Cooper and Mark Landler <a href="http://www.nytimes.com/2014/08/27/world/middleeast/us-mobilizes-allies-to-widen-assault-on-isis.html?referrer=&amp;_r=0">report</a> President Obama is putting together an international coalition to fight the Islamist militant group that could include <span style="font-size: 15px; line-height: 1.5em;">Australia, Britain, Jordan, Qatar, Saudi Arabia, Turkey and the United Arab Emirates. "T</span><span style="font-size: 15px; line-height: 1.5em;">he officials, who asked not to be named discussing sensitive internal deliberations, said they expected that Britain and Australia would be willing to join the United States in an air campaign. The officials said they also wanted help from Turkey, which has military bases that could be used to support an effort in Syria."</span></p>
<p><strong>8)  No Major Data. </strong>Mortgage applications increased 2.8% week-over-week but remain anemic. <span style="font-size: 15px; line-height: 1.5em;">"The refinance index reached its highest level in more than two months," said Michael Fratantoni, chief economist for the MBA <a href="http://www.cnbc.com/id/101949514">per CNBC</a>. "Purchase volume continues to be weak despite the small increase, and was 11 percent below this time last year."</span></p>
<p><strong>9)  Earnings.</strong> Tiffany shares were up more than 1% Wednesday morning pre-market after reporting profits that beat expectations by $01.11 and lifting its outlook. Shares in Chinese solar firm Yingli were little changed after reporting earnings $0.14 ahead of forecasts but revenue that fell short by $38.5 million and flat year-on-year. Express and Michaels also report Wednesday.</p>
<p><strong>10)  Markets.</strong> Stocks across the world, along with U.S. futures, were mostly flat. Japan's Nikkei was up 0.1%, as was London's FTSE. Dow futures were up 15 points. </p>

10 Things You Need To Know Before The Opening Bell

<ul class="summary-list"><li>The kettlebell swing is a full-body exercise that strengthens your hamstrings, lats, and shoulders.</li><li>To get the most out of the move, avoid common form mistakes like squatting instead of hinging.</li></ul><p>With movements like the snatch, goblet squat, and farmer's carry, there's a <a href="https://www.insider.com/kettlebell-exercises-full-body-workout-strength-training-speed-stamina-2022-2" target="_blank" rel="noopener">variety of exercises to do with a kettlebell</a>. Most popular, however, is the kettlebell swing, an exercise that works your entire body. </p><p>Kettlebell swings are a great exercise for anyone regardless of fitness level or strength. They can be made more challenging with heavier weights or scaled down with lighter bells <a href="https://www.insider.com/kettlebells-how-to-build-strength-muscle-beginner-workout-exercises-2022-2" target="_blank" rel="noopener">for beginners</a> or anyone working on their form. </p><p>They're particularly <a href="https://www.businessinsider.in/science/health/news/if-youre-not-training-with-kettlebells-youre-missing-out-on-a-full-body-workout-that-boosts-speed-stamina-and-strength/articleshow/89349882.cms" target="_blank" rel="noopener">great at working</a> your posterior chain (i.e. your glutes, hamstrings, calves, lats, and shoulders). This is especially important to people with lower back pain, as a strong posterior chain helps protect your spine.</p><p>"Each time you activate the posterior chain muscles you create a protective casing around your spine," says strength and conditioning coach <a href="https://thegymgoat.com/" target="_blank" rel="noopener">Reda Elmardi</a>, founder of <a href="https://thegymgoat.com" target="_blank" rel="noopener">The Gym Goat</a>. "Knowing how to engage these muscles when you move reduces the risk of injury."</p><p>Below are a few helpful tips on how to do a proper kettlebell swing, as well as the <a href="https://www.insider.com/kettlebell-technique-how-to-fix-mistakes-swing-clean-snatch-2021-6" target="_blank" rel="noopener">most common mistakes</a> to avoid and some useful insight from strength coaches.</p><h2>How to do a kettlebell swing</h2><p><strong></strong></p><div type="image" title="a woman performing a kettlebell swing exercise in a sunny warehouse gym space, wearing a sports bra and exercise leggings" height="1414" width="1885" msid="94666519" hostid="261" sizebytes="79806"></div><p>When first attempting a kettlebell swing, make sure to use a weight you can comfortably lift. This will help you keep a solid grip on the kettlebell and avoid injury.</p><p>When picking out a kettlebell for the first time, it's recommended you visit a gym or sporting goods store to test different weights, instead of just ordering what looks good online. </p><p>According to personal trainer, RJ Cincotta, "if you don't have a solid foundation of muscle mass already or experience using a kettlebell, aim for a 20- to 25-pound [12 kg] kettlebell for a female, and a 30- to 35-pound [16 kg] bell for a male."</p><p>He adds that "for those experienced with a kettlebell and have been using one 1-2 times a week already, females could opt for a 30- to 45-pound [16 to 20 kg] bell and males for a 40- to 50-pound [20 to 24 kg] kettlebell."</p><p>Strength coach, <a href="https://podcasts.apple.com/us/podcast/all-about-fitness/id1115101341?mt=2&amp;at=11lDJ&amp;ct=1550380Xe790817acba4c27f5156e641ceb3d43e" target="_blank" rel="noopener">Pete McCall</a>, says that for lower body movements (like the kettlebell swing), "heavier is better" and that it forces you to use better form and technique. </p><p>But this doesn't mean grabbing the heaviest kettlebell possible. If a 20- or 30-pound kettlebell seems too heavy, it's fine to pick something light and work your way up.</p><p><strong>Here's how to do a kettlebell swing:</strong></p><p><strong>1. </strong>Stand with your feet shoulder-width apart.</p><p><strong>2. </strong>Shift your hips back and with a slight bend in your knees, lift the weight off the ground with both hands, palms facing down and thumbs under the handle yet over fingers.</p><p><strong>3. </strong>With your feet planted and your head straight and gaze forward, keep your arms straight, soften your knees, and shift your hips back.</p><p><strong>4. </strong>Hinge at your waist as you swing the kettlebell back and between your legs, keeping your arms straight but loose.</p><p><strong>5. </strong>Next, drive your feet into the ground and explode your hips forward to create momentum to bring the bell back through your legs and up in front of your body. </p><p><strong>6. </strong>Continue swinging the weight until it reaches at least shoulder height, keeping your arms extended in front of you.</p><p><strong>7. </strong>Finish the rep by squeezing your glutes and engaging your core with the kettlebell at the top of the swing in front of you.</p><p><strong>8. </strong>Keep your back straight and your core engaged as you hinge your hips and swing the kettlebell back between your legs.  </p><h2>Common kettlebell swing mistakes</h2><p><strong></strong></p><div type="image" title="Person swinging a kettlebell outside" height="1413" width="1885" msid="94666520" hostid="261" sizebytes="62554"></div><p>While kettlebell swings are an accessible exercise for folks of all fitness levels and training ages, there are a few mistakes people tend to make with their technique and form, <a href="https://www.insider.com/kettlebell-technique-how-to-fix-mistakes-swing-clean-snatch-2021-6" target="_blank" rel="noopener">which can lead to injuries</a> like wrist discomfort, bruising, and <a href="https://scopechiropractic.com.au/kettlebell-swings-back-pain/" target="_blank" rel="noopener">back pain</a>.</p><p>Here are the most common mistakes: </p><h3>1. You squat (instead of hinging)</h3><p>If you remember one thing about the kettlebell swing, make it this: The kettlebell swing is a hinge — not a squat. Elmardi says that the momentum is initiated by your hips shifting back like what you'd do during a hinge, not from your butt dropping back like when you do a squat. </p><p><strong>Note</strong>: Rather than thinking about lowering your butt to a chair, think about bumping a wall behind you with your butt. </p><h3>2. You initiate the movement with your arms (instead of your hips) </h3><p>Your hips and glutes should be what generate the power that propels the kettlebell to swing forward and back. If you feel your shoulders fatigue before your hamstrings, it's likely you're using your arms and upper body to swing the weight around instead of your lower body. </p><p>Your arms should simply guide the weight as it floats overhead, says head strength coach and owner of <a href="https://aimathletic.com" target="_blank" rel="noopener">AIM Athletic</a>, Jake Harcoff.</p><h3>3. You're not fully engaging your center core muscles</h3><p>If done correctly, your back should not be sore after doing kettlebell swings. If it is, chances are you're not bracing your core throughout the <em>entire</em> duration of the movement. </p><p>To keep your midline tight, think about inhaling when the weight is between your legs and exhaling when it's at your shoulders or overhead while keeping your belly button up and in toward the spine.</p><h2>Kettlebell swing variations</h2><p>There are two main variations of the kettlebell swing that can be done by both beginners or seasoned lifters, each of which works different muscles and delivers slightly different results.</p><p>There's the endurance-building American kettlebell swing and the strength-building Russian kettlebell swing. The set-up and basic movement patterns are similar but what differs is how high you bring the weight before allowing it to swing back between your legs, says Harcoff.</p><p>Here's how they vary:</p><ul><li><strong>Russian kettlebell swing</strong>: When you perform a Russian kettlebell swing, you use your shoulder and core strength to stop the bell at shoulder height. </li><li><strong>American kettlebell swing</strong>: When you perform an American kettlebell swing, you continue swinging the weight until it's over your head, at which point you'll immediately change directions to bring it back down in front of your body and between your legs. This variation relies on shoulder strength and stability to change directions mid-air.</li></ul><p>Although anyone can do either variation, Elmardi says that the American kettlebell swing requires greater shoulder stability than the Russian kettlebell swing, and therefore people typically need to use a lighter weight. </p><p>As such, the American kettlebell swing is generally better for building endurance, while the Russian kettlebell swing is better for building strength and muscles. </p><h2>Best kettlebells for your home gym</h2><div type="image" title="best kettlebells 4x3" height="1249" width="1665" msid="94666521" hostid="261" sizebytes="119968"></div><p>Bring kettlebell swings into your home workout routine with a pick from our <a href="https://www.insider.com/guides/health/fitness/best-kettlebells" target="_blank" rel="noopener">guide to the best kettlebells</a>. <br /><br /></p><ul><li><strong>Best overall:</strong> Everlast Vinyl Dipped Kettlebell, from $15.99 at <a href="https://affiliate.insider.com?u=https%3A%2F%2Fwww.everlast.com%2Fvinyl-coated-kettlebell-5-lbs" target="_blank" rel="nofollow noopener sponsored">Everlast</a> and <a href="https://affiliate.insider.com?u=https%3A%2F%2Fwww.target.com%2Fp%2Feverlast-vinyl-coated-iron-kettlebell-home-gym-strength-exercise-weight-lifting-training-accessory-5-pounds-gold%2F-%2FA-83054782" target="_blank" rel="nofollow noopener sponsored">Target</a></li><li><strong>Best budget:</strong> <a href="https://affiliate.insider.com?u=https%3A%2F%2Fwww.amazon.com%2Fgp%2Fproduct%2FB07F1RGTRF" target="_blank" rel="nofollow noopener sponsored">AmazonBasics Vinyl Kettlebell, from $14.94 at Amazon</a></li><li><strong>Best adjustable:</strong> Bowflex SelectTech 840 Kettlebell, from $149 at <a href="https://affiliate.insider.com?u=https%3A%2F%2Fwww.amazon.com%2Fgp%2Fproduct%2FB07X64MXBS" target="_blank" rel="nofollow noopener sponsored">Amazon</a> and <a href="https://affiliate.insider.com?u=https%3A%2F%2Fwww.target.com%2Fp%2Fbowflex-selecttech-840-kettlebell-black%2F-%2FA-79832813" target="_blank" rel="nofollow noopener sponsored">Target</a></li><li><strong>Best soft-sided:</strong> Bionic Body Soft Kettlebell, $27.22 at <a href="https://affiliate.insider.com?u=https%3A%2F%2Fwww.amazon.com%2Fgp%2Fproduct%2FB01MS2VU28" target="_blank" rel="nofollow noopener sponsored">Amazon</a> and <a href="https://affiliate.insider.com?u=https%3A%2F%2Fwww.walmart.com%2Fip%2FBionic-Body-15lb-Soft-Kettlebell-Single%2F338904968" target="_blank" rel="nofollow noopener sponsored">Walmart</a></li></ul><h2>Insider's takeaway</h2><p>Kettlebell swings are a great exercise for folks of all fitness levels and ages, so long as you're using a weight you can comfortably lift. The move works a number of muscles along your posterior chain such as your glutes, hamstrings, lats, shoulders, and calves.</p><p>But it's important to follow the proper kettlebell swing technique to avoid injuries and to get the most out of the exercise. Always remember that it's a hinge movement, not a squat, and to initiate movement with your hips instead of your arms.</p>

Kettlebell swings are great for toning your arms, shoulders, and legs but they're easy to botch — here's how to do this full-body exercise perfectly

Amid massive surge in the prices of various vegetables and fruits in <keyword id="6580" type="General" weightage="80" keywordseo="lahore" source="Orion">Lahore</keyword> and other parts of <keyword id="6354953" type="General" weightage="80" keywordseo="punjab" source="Orion">Punjab</keyword> province due to devastating floods, the Pakistan government may import tomato and onion from <keyword id="3658" type="General" weightage="50" keywordseo="india" source="Orion">India</keyword>, according to the market dealers here.<br /><br />"On Sunday, per kilogram of tomato and onion were available in Lahore's markets at around Rs500 and Rs400 respectively. However, in Sunday markets both commodities were available at Rs 100 per kg less than that of those available in regular markets," Jawaad Rizvi, a wholesale dealer of Lahore market, told PTI.<br /><br />He said that in the coming days the prices of commodities will increase further as the supply of vegetables from <keyword id="45793" type="General" weightage="80" keywordseo="balochistan" source="Orion">Balochistan</keyword>, <keyword id="12961" type="General" weightage="80" keywordseo="sindh" source="Orion">Sindh</keyword> and south Punjab has badly been affected because of floods.<br /><br />"In the coming days, onion and tomato per kg prices may cross Rs700. Similarly, potato price has increased from Rs40 per kg to Rs120kg," Rizvi said.<br /><br />In the markets, the short supply of vegetables is because of destruction of the crops on thousands of acres by the floods in Balochistan and Sindh.<br /><br />It is learnt the federal government is considering the option to import onion and tomato from India through Wagah border.<br /><br />Currently, Lahore and other cities of Punjab are getting the supply of tomato and onion from Afghanistan via the Torkham border.<br /><br />"One hundred containers of tomato and around 30 of onion are being received at Torkham border daily, out of which two containers of tomato and one of onion is being brought to Lahore city on a daily basis and the number of containers is absolutely too short to meet the demand in the provincial capital of Punjab, according to <keyword id="14835633" type="General" weightage="50" keywordseo="lahore-market-committee" source="Orion">Lahore Market Committee</keyword> Secretary Shehzad Cheema.<br /><br />He said vegetables like capsicum or bell pepper are also short in the market due to the floods.<br /><br />Cheema said the government would eventually import onion and tomato from India.<br /><br />He said import of vegetables from Iran via Taftan border (Balochistan) was not viable as the Iranian government had increased taxes on its imports and exports.<br /><br />He said the prices of date palm and banana would also go up in the coming days as most of the orchards in Sindh had been destroyed by the floods. Apple supply from Balochistan or other areas had also been stopped due to flooding.<br /><br />According to officials, floods have claimed over 1,030 lives so far, with 74 deaths reported in Sindh, 31 in Khyber Pakhtaunkhawa, six in Gilgit-Baltistan (G-B), four in Balochistan and one in Punjab.<br /><br /><br /><strong>SEE ALSO :<br /><br /><a target="_blank" class="c-link c-message_attachment__title_link" href="https://www.businessinsider.in/business/news/financial-bids-for-reliance-capital-to-be-submitted-on-monday/articleshow/93845467.cms">Financial Bids for Reliance Capital to be submitted on Monday</a><br /><br /></strong><a target="_blank" class="c-link c-message_attachment__title_link" href="https://www.businessinsider.in/careers/news/heres-everything-you-need-to-know-about-uks-new-scale-up-visa/articleshow/93799259.cms"><strong>Here’s everything you need to know about UK’s new Scale-up visa</strong></a><br />

Pak may import tomato and onion from India amid huge surge in vegetable prices due to floods

<ul><li><strong><keyword id="2675906" type="PERSON" weightage="60" keywordseo="Intellia-Therapeutics">Intellia Therapeutics</keyword> soared 63% on Monday after it released promising data from its Phase I trial of a gene-editing <keyword id="1931629" type="PERSON" weightage="60" keywordseo="CRISPR">CRISPR</keyword> drug.</strong></li><li><strong>Intellia said it was successfully able to genetically edit cells inside the liver of several patients.</strong></li><li><strong>The phase I trial represents the first-ever in human data of CRISPR gene-editing technology.</strong></li><li><strong><a href="https://newsletter.businessinsider.com/join/4np/10-things-opening-bell?utm_source=markets&amp;utm_medium=ingest?utm_source=markets&amp;utm_medium=ingest?utm_source=markets&amp;utm_medium=ingest?utm_source=markets&amp;utm_medium=ingest?utm_source=markets&amp;utm_medium=ingest?utm_source=markets&amp;utm_medium=ingest?utm_source=markets&amp;utm_medium=ingestarkets&amp;utm_medium=ingest" target="_blank" rel="noopener">Sign up here for our daily newsletter, 10 Things Before the Opening Bell</a>.</strong></li></ul><p>Shares of <a href="https://markets.businessinsider.com/stocks/ntla-stock">Intellia Therapeutics</a> soared as much as 63% early on Mondayafter the company <a href="https://www.globenewswire.com/news-release/2021/06/26/2253514/0/en/Intellia-and-Regeneron-Announce-Landmark-Clinical-Data-Showing-Deep-Reduction-in-Disease-Causing-Protein-After-Single-Infusion-of-NTLA-2001-an-Investigational-CRISPR-Therapy-for-Tr.html">released promising data</a> from its ongoing phase one trial of a gene-editing CRISPR drug.</p><p>The trial represents the first-ever in human clinical data of in vivo CRISPR genome editing, which showed no serious adverse events and an encouraging safety profile, according to the company. </p><p>The Phase one trial of NTLA-2001, which had a total of six patients enrolled, targeted a treatment for transthyretin amyloidosis. NTLA-2001 was designed to inactivate the TRR gene in liver cells to prevent the production of misfolded transthyretin protein (TTR), which accumulates in tissues and causes often fatal complications.</p><p>Interim data from the trial, which was published in the New England Journal of Medicine over the weekend, showed that a single 0.3mg/kg dose of NTLA-2001 led to an 87% mean reduction in serum TTR, with a maximum 96% serum TTR reduction by day 28. </p><p>"This is exciting early data both for people living with this devastating disease and for the entire scientific community working to maximize the potential of genetics-based medicines through cutting-edge research and technologies," said George Yancopoulos, the president of <a href="https://markets.businessinsider.com/stocks/regn-stock">Regeneron</a>. </p><p>Intellia partnered with Regeneron in 2016 to advance the CRISPR technology for in vivo therapeutic development. Shares of Regeneron were up 3% in early Monday trades.</p><p>Intellia now expects to begin an expanded single-dose phase one trial and will present additional data from the study later this year. </p><p>Following the data, <a href="https://markets.businessinsider.com/stocks/gs-stock">Goldman Sachs</a>, which rates Intellia as a "Buy," raised its price target on the company to $163, suggesting potential upside of 20% from current price levels. Goldman called Intellia's data "impressive" and said that it "unlocks a new era of one-time curative medicine."</p>

Intellia Therapeutics soars 63% after its gene-editing CRISPR therapy shows success in first human trials

<ul class="summary-list"><li>To maintain good <keyword id="12008980" type="UNKNOWN" weightage="60" keywordseo="gut-health" source="Orion">gut health</keyword>, focus on <keyword id="12414015" type="UNKNOWN" weightage="60" keywordseo="fermented" source="Orion">fermented</keyword> foods and fiber, nutritionist Alex Glover said.</li><li>Incorporate foods like kimchi, yogurt, and whole grains into your diet.</li></ul><p>Maintaining a healthy gut isn't solely based on what you eat, but diet plays a key role.</p><p>By eating certain foods, we can improve our gut <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword> and in turn our overall health.</p><p>Our gut contains 100 trillion live bacteria (weighing in at 2 kg or 4.4 lbs), and the balance of "live bacteria" vs "harmful bacteria" is important, Alex Glover, Senior Nutritionist at Holland &amp; Barrett told Insider.</p><p>"70% of our immune cells are thought to be found in our gut, so it's a really important aspect of health," he said. "What's more, some evidence suggests there may be a link between gut health and cognitive function, with more scientific research taking place to fully establish this link."</p><p>This is why the gut is sometimes referred to as <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection">the "second brain."</a></p><p>Foods packed with fiber, like whole grains and brown rice, and fermented foods, like leafy vegetables, can help keep the gut healthy.</p><h2>Focus on fiber and fermented foods</h2><p>To improve your gut health, Glover says we should <a href="https://www.insider.com/tracked-fiber-intake-harder-than-expected-to-meet-daily-goal-2021-11">aim to eat 30g of fiber a day</a> and ensure we're eating a variety of foods to feed the microbiome.</p><p>To up your fiber intake, opt for wholegrain and brown versions of foods rather than their white counterparts, for example whole wheat bread over white.</p><p>"Look to incorporate fermented foods such as sauerkraut, live yogurt, and polyphenols which are found in all fruits and vegetables, with particularly high levels in dark chocolate, green leafy vegetables and dark-skinned fruits such as blueberries and blackberries," he said.</p><p>Other fermented foods include kimchi, kefir, tempeh, and miso.</p><h2>Don't neglect sleep and stress</h2><p>While eating gut-friendly foods is important, lifestyle plays a role too, and psychological stress can have a detrimental impact on your gut, according to Glover.</p><p>"Sleep is also really important, as are your surroundings; spending time in nature exposes people to a range of bacteria which leads to a richer and more diverse microbiome," he said.</p><p>A balanced diet is <a href="https://www.insider.com/overdoing-vitamin-supplements-could-cause-diarrhea-hair-loss-expert-2021-12">most nutrition experts' preferred way to stay healthy</a>, but Glover says you can also take pre-, pro-, and post-biotic supplements to help nourish and complement the natural flora in the gut microbiome.</p><h2>3 gut-healthy meals to try</h2><p>To give your gut a boost, Glover recommends the following <keyword id="11955022" type="UNKNOWN" weightage="60" keywordseo="recipes" source="Orion">recipes</keyword>.</p><h3>Kimchi poke bowl</h3><div type="image" title="A poke bowl with kimchi" height="4239" width="6359" msid="90380334" hostid="261"></div><p><strong>For the poke bowl:</strong></p><ul><li>1 tbsp Kimchi</li><li>150g (3/4 cup) cooked wholegrain rice</li><li>100g (2/3 cup) edamame beans</li><li>150g (1 cup of cubed watermelon</li><li>Handful of radishes</li><li>2 carrots, peeled and cut into strips</li><li>1 avocado, cubed</li><li>1 beetroot, cut into small cubes</li><li>Sesame seeds</li></ul><p><strong>For the marinade:</strong></p><ul><li>1 tbsp tamari</li><li>1 tbsp maple syrup or honey</li><li>½ tbsp sesame oil</li><li>1 tsp miso paste</li><li>1 fresh lime juiced</li></ul><p><strong>Method:</strong></p><p>1. Make the marinade by mixing all the ingredients well in a bowl.</p><p>2. Put the watermelon and beetroot in separate bowls and pour over the marinade. Leave for 10 minutes to marinate.</p><p>3. To make your poke, first put a layer of wholegrain rice at the bottom of your chosen bowl. Then add the rest of the ingredients in small segments in the bowl.</p><p>4. Finish with a spoonful of the kimchi, a sprinkling of sesame seeds and pour the remainder of the marinade from watermelon and beets over the top.</p><h3 style="font-weight: 400;"><strong>Granola breakfast cups</strong></h3><div type="image" title="Granola cups" height="667" width="889" msid="90380336" hostid="261"></div><p><strong>Ingredients:</strong></p><ul><li>85g (3/8 cup) butter</li><li>175g (1 cup) porridge oats </li><li>50ml maple syrup </li><li>½ tbsp honey </li><li>75g (1/2 cup) mixed small seeds</li><li>75g (1/2 cup) mixed nuts, finely chopped</li><li>40g (1/3 cup) cranberries,  chopped</li><li>½ tbsp vanilla extract</li></ul><p><strong>Topping:</strong></p><ul><li>350g (1 1/4 cup) fat free yogurt</li><li>40g (1/3 cup) mixed berries to decorate</li></ul><p><strong>Method:</strong></p><p>1. Preheat the oven to 160°C/320°F.</p><p>2. On a baking tray, mix and spread out the oats, seeds, and nuts and bake for 5-10 mins until it starts to turn golden. Remove and combine in a large bowl with the cranberries.</p><p>3. Melt the butter with the maple syrup, honey, and vanilla and then stir this through the oats mixture. Mix well until all the mixture is coated and then divide the mixture between a 12-hole muffin tray. Using a tablespoon, press down the mixture until firm and then use a teaspoon make a dip in the middle, working the mixture up the sides of the holes slightly to make a cup.</p><p>4. Bake the cups in the oven for 20-25 mins or until the granola is golden and appears crisp (just not wet and soft).</p><p>5. Allow the cups to cool for 30 mins in the tin and then remove carefully and cool completely on a wire rack. When they are cooled, fill the cups with Greek yogurt and top with a mix of your favourite chopped fruit.</p><h2 style="font-weight: 400;"><strong>Miso tempeh, sweet potato, and shiitake mushroom bowl</strong></h2><p><strong></strong></p><div type="image" title="Tempeh and vegetables" height="3815" width="5722" msid="90380337" hostid="261"></div><p><strong>Ingredients:</strong></p><ul><li>Large sweet potato, diced</li><li>1 tbsp cinnamon</li><li>1 red chili, minced</li><li>100g (3/4 cup) fresh shiitake mushrooms, stems discarded, sliced</li><li>Coconut oil</li><li>Sea salt</li><li>Pepper</li><li>¼ head cauliflower, chopped</li><li>¼ broccoli head, chopped</li><li>1 red onion, chopped</li><li>1/2 bell pepper, chopped</li><li>1 cup baby spinach leaves</li></ul><p><strong>For the tempeh marinade:</strong></p><ul><li>6 tbsp water</li><li>2 tsp miso paste</li><li>1-inch piece fresh ginger, peeled and grated</li><li>100g (2/3 cup) tempeh, sliced</li></ul><p><strong>For the dressing:</strong></p><ul><li>1 tbsp tahini</li><li>Juice of 1 lime</li><li>1 tsp beetroot powder</li></ul><p><strong>Method:</strong></p><p>1. Preheat the oven to 180°C (355°F). Line a baking tray with parchment paper.</p><p>2. Toss the sweet potato with the oil, cinnamon, chili peppers, and salt. Spread the sweet potatoes on one side of the baking sheet and bake for 45 minutes.</p><p>3. Meanwhile, to make the shiitake bacon, mix the mushrooms with the oil and salt. After the sweet potatoes have baked for 15 - 20 minutes, add the mushrooms to the other side of the baking sheet and bake for 25 - 30 minutes, depending on how crispy you want your shiitake bacon to be.</p><p>4. For the veggies, combine the chopped vegetables with the oil in a pan and season with salt and pepper. Cook over low to medium heat for 15 - 20 minutes.</p><p>5. To make the tempeh, mix the water, miso paste, and ginger in a bowl. Add the tempeh and let it marinate for a few minutes, then heat the slices in a pan over low to medium heat for 5 - 10 minutes.</p><p>6. To make the dressing, mix all of the dressing ingredients using a fork or a whisk.</p><p>7. Serve the tempeh with the sweet potatoes, mushrooms, and veggies over the baby spinach and drizzle with the dressing.</p>

3 probiotic-packed meals to eat for a healthy gut, nutritionist approved

<ul><li>The Sony SRS-XG500 is a cylindrical speaker covered in a high-quality mesh fabric.</li><li>It packs two subwoofers, two passive radiators and two tweeters.</li><li>Priced at ₹32,990, it goes up against the JBL Boombox 2.</li></ul>Sony’s party speaker line-up is packed to the gills, boasting features ranging from crazy gesture controls to nightclub-style lighting. The latest addition to it is the SRS-XG500, which is a modern take on the traditional boombox.<br /><br />Powered by two subwoofers, two passive radiators and two tweeters, the SRS-XG500 seems to be tuned specifically for high-energy house parties that require a ton of bass. It goes up against the JBL Boombox 2 in terms of features, but is a little pricey, at ₹32,990. So what justifies the premium? Find out in this review.<br /><br /><cmsannotation type="cmsannotation" annotationid="Built like a tank" comment="subhead" text="Built like a tank"><span data-til="noop">Built like a tank</span></cmsannotation><br /><br />One of the biggest highlights of the SRS-XG500 is its design and build quality. It is a cylindrical speaker covered in a high-quality mesh fabric and reinforced with a sturdy matte finish plastic frame, it is built to last. The front of the speaker hosts a bunch of buttons that let you turn it on and off, toggle the Bluetooth pairing mode, skip, play and pause tracks and also enable the Mega Bass mode. That’s it, no digital display or any bells and whistles — just simple tactile buttons with great feedback that get the job done easily without thinking or looking twice. <br />                                <div type="image" title="3" msid="86009538" hostid="261" caption="&amp;lt;p&amp;gt;The front of the speaker hosts a bunch of buttons that let you interact with it.&amp;lt;span class"><payload><![CDATA[The front of the speaker hosts a bunch of buttons that let you interact with your music.]]></payload></div><br />The speaker is IP66 certified, which ensures it’s dust and water-resistant. Additionally, it has a thick cover on the back to protect the buttons and connectivity ports — including two USB ports, an audio-in jack and a quarter-inch port. Here, you’ll also find the ‘Battery’ button at the back that summons the lady in the speaker to tell you how much battery percentage you have left, as well as the Party Connect button that lets you connect to other compatible Sony Speakers for a stereo experience. In the same enclosure, you’ll find the Guitar button that’ll let you mute or unmute the quarter-inch input and a Light button that’ll let you toggle the LED lights on or off.<br /><br />The two USB ports can charge devices but only one of them can actually connect to a storage device and play music. On the downside, it misses a USB Type-C port, which for me is a tradeoff as many smartphones these days ship with Type-C to Type-C or Type-C to Lightning cables, so it just makes sense.<br />                              <div type="image" title="4" msid="86009586" hostid="261" caption="&amp;lt;p&amp;gt;The rear of the speaker hosts a ton of connectivity options but lacks a USB Type-C port.&amp;lt;/p&amp;gt;"></div><br />Calling the speaker portable would be a stretch, as it weighs 5.5 kg; so heavy that you can easily do weights with it. To make things easier for you, it has a massive handle on the top that merges with the frame around the passive radiators. Honestly, it was because of this handle that I had the confidence to move the speaker around to different rooms in my house when I wanted to listen to music while doing chores. <br /><br /><cmsannotation type="cmsannotation" annotationid="Two apps, double the confusion" comment="subhead" text="Two apps, double the confusion"><span data-til="noop">Two apps, double the confusion</span></cmsannotation><br /><br />When you first connect to the speaker using an iOS device, you’ll be prompted to download the accompanying Sony Sound Centre app. The app lets you control various aspects of the speaker, including sound profile, music source, power options, lighting and mostly childish DJ effects, but the problem is it can get a little too overwhelming at times. I found myself using the app mostly to change the equaliser options, the source of the audio and sometimes to turn on the battery saver mode.<br /><br />Sony has its own profiles (Mega Bass and Live Sound) that can be used once you turn on the ClearAudio+ mode. You can also make your own adjustments to the EQ by selecting the custom option in the Sound Settings, but your scope is limited to only three broad frequencies of Bass, Middle and Treble. We recommend using the DJ effects (flanger and isolator) only when the party in the house reaches its peak — trying these among fully functioning people may get you the moniker of the most annoying person in your group. Just in case you want to take things up a notch, you can try the Fiestable app for even more DJ effects — yes, here you get the ability to control flanger and isolator effects using your phone’s motion sensor, which is honestly clumsier than a monkey riding a bike. The lighting effects in the app are fun, but since you’ll mostly be seeing the speaker straight up, the accents on the sides would barely ever be noticed by you. <br /><br /><cmsannotation type="cmsannotation" annotationid="All about that bass" comment="subhead" text="All about that bass"><span data-til="noop">All about that bass</span></cmsannotation><br /><br />As I mentioned before, the SRS-XG500 packs great hardware — two subwoofers, two passive radiators and two tweeters, all of which produce good quality sound. In terms of codecs, it supports SBC, AAC and Sony’s own LDAC. <br /><br />I listened to a variety of songs on the speaker, from Bollywood bangers to high-energy EDM songs and even had a mini weekend party to get a sense of what it’s capable of.<br /><br />In its most ‘organic’ settings, with all the fancy equalisation turned off, it’s a very balanced and capable speaker. One thing I’ve observed with several speakers with passive radiators is that the high frequencies or the treble kind of get lost in the quest for bone-shaking bass. But that’s not the case here. The frequencies are separated very nicely and the bass doesn’t overpower the mids and the highs. The voice of an artist isn’t veiled by other sounds and more importantly, a lot of times you can figure out the way a certain song was intended to be heard by the music producer. <br />                              <div type="image" title="2" msid="86009613" hostid="261" caption="&amp;lt;p&amp;gt;Two passive radiators can be found on the sides of the SRS-XG500 that are illuminated by LED accents.&amp;lt;/p&amp;gt;"></div><br />For instance, the ambient sounds of a street in Tom Misch’s rendition of Isn’t She Lovely were so well reproduced that I had to pause for a moment to appreciate it. This airy atmosphere is something that several Bluetooth speakers struggle to reproduce.<br /><br />Live performances too can be enjoyed very well with these. I tried out John Mayer’s magnum opus concert Where The Light Is Live at LA and it delivered. Since the concert has three different sets (acoustic, rock trio and a full orchestral band), I could put the speaker’s spatial resolution to its limits. Here, the SRS-XG500 did have its limitations as a standalone speaker, but it was able to give a good sense of which instrument was making what sound and from where. <br /><br />If you are hoping to get a good soundstage, you may have to pair this up with another compatible Sony speaker. <br /><br />But where this speaker really feels at home is playing upbeat, high tempo, bass-heavy music. Cranking that MegaBass mode on a club-banger does take the party to a different level. This is more pronounced at higher volumes, as the passive radiators can be unleashed then. <br /><br />I played a variety of songs in a mini house party by artists including (but not limited to) Doja Cat, Kanye West, Drake, BTS, Sean Paul, Lil Nas X, Diljit Dosanjh, Micky Singh, Guru Randhawa, Kid Laroi, Enrique and Pitbull, and it consistently delivered punchy audio. <br /><br />I also tried the guitar plugin feature while jamming to a track I made on GarageBand. The raw output of my electric guitar (without a guitar processor or interface) was a little too warm to my liking. Connecting my guitar processor helped a lot and I also liked the fact that there’s a separate knob for changing mic/guitar input volume. If you’re planning to connect a semi-acoustic guitar, make sure it has an equaliser on it. <br /><br />That being said, if you want to entertain yourself or your guests with your guitar chops or just by plugging in a microphone for a karaoke night, you’re going to have a lot of fun. <br />                            <div type="image" title="5" msid="86009626" hostid="261" caption="&amp;lt;p&amp;gt;The speaker comes with a nifty little handle to carry it around. &amp;lt;/p&amp;gt;"></div><br />While all of this was mostly on Apple Music with the highest streaming settings, the speaker managed to perform well even on video streaming platforms such as YouTube. There’s a noticeable difference in sound quality, but that’s only because of the bitrate of the two services.<br /><br />Watching movies, TV shows or podcasts can be a bit tricky though, as the sound is too bassy, and it can quickly get a little distracting. I observed that the background score or laugh tracks often overpowered the vocals. In podcasts, the low end seeped into the speaker’s voice, making it a bit difficult to hear. For this, I recommend diving down into the sound settings of the app and turning down the Low frequency in the custom EQ. <br /><br />The best part is, there is no compromise on thump even at low volumes — that’s the sweet spot that you’d mostly be hitting while chilling by yourself or working from home. <br /><br /><cmsannotation type="cmsannotation" annotationid="Big on battery" comment="subhead" text="Big on battery"><span data-til="noop">Big on battery</span></cmsannotation><br /><br />The SRS-XG500’s bulky design helps it accommodate a large battery that has a claimed playtime of 30 hours (with MegaBass turned on and volume at 19%). It also ships with a proprietary fast charger that claims to provide 3 hours of playtime with just 10% of charge. These are impressive figures, and they somewhat hold up in real life as well. It managed to sustain my excitement (read abuse) of playing loud music at 60-80% volume for almost two and a half days. I also managed to fully charge my phone twice during this period. These are impressive figures. Charging the speaker entirely took about two and a half hours. If you aren’t planning on holding parties every day, you may want to keep this plugged in, and Sony did think about it. They have included a Battery Care feature in the Sound Centre app that doesn’t charge the speaker beyond 90% to save the battery in the long run. <br /><br /><table style="border-width: initial; border-style: none; table-layout: fixed; width: 468pt;" class="redcator-table-advance"></colgroup><tbody><tr><td style="border-left:solid #000000 1pt;border-right:solid #000000 1pt;border-bottom:solid #000000 1pt;border-top:solid #000000 1pt;vertical-align:top;padding:5pt 5pt 5pt 5pt;overflow:hidden;overflow-wrap:break-word;"><strong>Pros</strong><br /><br /></td><td style="border-left:solid #000000 1pt;border-right:solid #000000 1pt;border-bottom:solid #000000 1pt;border-top:solid #000000 1pt;vertical-align:top;padding:5pt 5pt 5pt 5pt;overflow:hidden;overflow-wrap:break-word;"><strong>Cons</strong><br /><br /></td></tr><tr><td style="border-left:solid #000000 1pt;border-right:solid #000000 1pt;border-bottom:solid #000000 1pt;border-top:solid #000000 1pt;vertical-align:top;padding:5pt 5pt 5pt 5pt;overflow:hidden;overflow-wrap:break-word;">Window-rattling bass<br /><br /><br /></td><td style="border-left:solid #000000 1pt;border-right:solid #000000 1pt;border-bottom:solid #000000 1pt;border-top:solid #000000 1pt;vertical-align:top;padding:5pt 5pt 5pt 5pt;overflow:hidden;overflow-wrap:break-word;">Accompanying apps can be too overwhelming<br /><br /></td></tr><tr><td style="border-left:solid #000000 1pt;border-right:solid #000000 1pt;border-bottom:solid #000000 1pt;border-top:solid #000000 1pt;vertical-align:top;padding:5pt 5pt 5pt 5pt;overflow:hidden;overflow-wrap:break-word;">Great design<br /><br /></td><td style="border-left:solid #000000 1pt;border-right:solid #000000 1pt;border-bottom:solid #000000 1pt;border-top:solid #000000 1pt;vertical-align:top;padding:5pt 5pt 5pt 5pt;overflow:hidden;overflow-wrap:break-word;">Heavy<br /><br /></td></tr><tr><td style="border-left:solid #000000 1pt;border-right:solid #000000 1pt;border-bottom:solid #000000 1pt;border-top:solid #000000 1pt;vertical-align:top;padding:5pt 5pt 5pt 5pt;overflow:hidden;overflow-wrap:break-word;">Tons of battery life<br /><br /></td><td style="border-left:solid #000000 1pt;border-right:solid #000000 1pt;border-bottom:solid #000000 1pt;border-top:solid #000000 1pt;vertical-align:top;padding:5pt 5pt 5pt 5pt;overflow:hidden;overflow-wrap:break-word;">Sound can be too warm for some people<br /><br /></td></tr><tr><td style="border-left:solid #000000 1pt;border-right:solid #000000 1pt;border-bottom:solid #000000 1pt;border-top:solid #000000 1pt;vertical-align:top;padding:5pt 5pt 5pt 5pt;overflow:hidden;overflow-wrap:break-word;">Easy to connect<br /><br /><br /></td><td style="border-left:solid #000000 1pt;border-right:solid #000000 1pt;border-bottom:solid #000000 1pt;border-top:solid #000000 1pt;vertical-align:top;padding:5pt 5pt 5pt 5pt;overflow:hidden;overflow-wrap:break-word;">Not enough punch for outdoor situations<br /><br /></td></tr><tr><td style="border-left:solid #000000 1pt;border-right:solid #000000 1pt;border-bottom:solid #000000 1pt;border-top:solid #000000 1pt;vertical-align:top;padding:5pt 5pt 5pt 5pt;overflow:hidden;overflow-wrap:break-word;">Guitar/mic input with separate audio controls<br /><br /></td><td style="border-left:solid #000000 1pt;border-right:solid #000000 1pt;border-bottom:solid #000000 1pt;border-top:solid #000000 1pt;vertical-align:top;padding:5pt 5pt 5pt 5pt;overflow:hidden;overflow-wrap:break-word;"><br /></td></tr><tr><td style="border-left:solid #000000 1pt;border-right:solid #000000 1pt;border-bottom:solid #000000 1pt;border-top:solid #000000 1pt;vertical-align:top;padding:5pt 5pt 5pt 5pt;overflow:hidden;overflow-wrap:break-word;">Water and dustproof<br /><br /></td><td style="border-left:solid #000000 1pt;border-right:solid #000000 1pt;border-bottom:solid #000000 1pt;border-top:solid #000000 1pt;vertical-align:top;padding:5pt 5pt 5pt 5pt;overflow:hidden;overflow-wrap:break-word;"><br /></td></tr></tbody><tbody></tbody><tbody></tbody><tbody></tbody><tbody></tbody><tbody></tbody><tbody></tbody><tbody></tbody><tbody></tbody><tbody></tbody><tbody></tbody><tbody></tbody><tbody></tbody><tbody></tbody><tbody></tbody><tbody></tbody><tbody></tbody><tbody></tbody></table><br />You can’t go wrong with this speaker if you’re somebody who likes hosting small house parties. It packs quite a punch, along with great connectivity options and an everlasting battery. The IP66 certification is a great peace of mind feature, as parties do tend to get messy more often than not. And even if you aren’t a party person, the ability to carry around a powerful Bluetooth speaker around the house is a great thing to have. Yes, a Type-C port is sorely needed, so is a lower price tag, but hearing your windows rattle on a party night may help justify it.<br /><br /><strong>SEE ALSO:</strong><br /><br /><a href="https://www.businessinsider.in/tech/mobile/news/jio-and-googles-low-cost-smartphone-check-out-expected-price-camera-display-ram-and-battery-specifications/slidelist/85974170.cms" data-type="tilCustomLink">JioPhone Next — All we know about Jio and Google’s low-cost smartphone</a><br /><a href="https://www.businessinsider.in/tech/news/bad-news-for-gamers-gpu-prices-are-increasing-once-again-this-time-because-of-ethereum/articleshow/85968902.cms" data-type="tilCustomLink">Bad news for gamers – GPU prices are increasing once again, this time because of Ethereum</a><br /><br />

Sony SRS-XG500 Review — A modern take on the traditional boombox

<p></p><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><p><a href="http://www.businessinsider.com/who-is-chris-froome-2016-7">Chris Froome</a> on Sunday <a href="http://www.businessinsider.com/chris-froome-tour-de-france-expert-brailsford-2017-7">won his fourth</a> <a href="http://www.businessinsider.com/who-is-chris-froome-2016-7">Tour de France</a> title in five years, and yet his victories were many <a href="http://www.businessinsider.com/chris-froome-impersonated-official-2016-7">years in the making</a>.</p><p>So much is needed to win the world's most prestigious bike race, including the right genes, a superstrong team with a big budget, the <a href="http://www.businessinsider.com/fastest-tour-de-france-bikes-time-trial-2017-7/">best bikes</a> and gear, support, <a href="http://www.businessinsider.com/chris-froome-tour-de-france-expert-brailsford-2017-7">commitment</a>, and hard training. But Froome also had to lose significant weight, and he has developed physically from a younger and stockier version of himself into the quintessential three-week stage racer: lean, light, strong.</p><p>When <a href="http://www.businessinsider.com/chris-froome-impersonated-official-2016-7" target="_blank" rel="noopener noreferrer">Froome turned pro in 2007 at age 22</a>, he weighed 167 pounds. Now, at 32, he is often cited as weighing 147 (in his 2014 <a href="https://www.amazon.com/Climb-Autobiography-Chris-Froome-ebook/dp/B00HRKZ6EQ?tag=bisafetynet-20" target="_blank" rel="noopener noreferrer">autobiography</a> he said he was 66 kilos, or 145 pounds). The 20-pound <a href="http://www.businessinsider.com/category/weight-loss">weight loss</a> has allowed him to thrive on the bike, especially in the mountains. In scientific terms, his <a href="http://www.americanroadcycling.org/thebook/PowerToWeightCalculator.aspx" target="_blank" rel="noopener noreferrer">power-to-weight ratio</a> - a key measurement used to express an athlete's performance - is about <a href="http://chrisfroome.esquire.co.uk/" target="_blank" rel="noopener noreferrer">6.25 w/kg</a>, the envy of just about every cyclist. After the trimming, Froome is thought to have increased his power to weight by 10%.</p><p>"His success can be put down to a massive loss in weight, helping to explain his improvement from also-ran to Tour de France winner," William Fotheringham at The Guardian <a href="https://www.theguardian.com/sport/2015/dec/04/chris-froome-tour-de-france-data" target="_blank" rel="noopener noreferrer">has said</a>. "The engine was there all along," Jeroen Swart, a sports physician and exercise physiologist at the University of Cape Town, <a href="http://chrisfroome.esquire.co.uk/" target="_blank" rel="noopener noreferrer">told</a> Richard Moore for Esquire. "He just lost the fat."</p><h2>Hello, protein - goodbye, carbs</h2><p></p><div class="KonaFilter image-container display-table click-to-enlarge"><div><div class="image on-image"><a title_source="Jon Nazca/Reuters and Bryn Lennon/Getty Images" title_caption="Froome in 2015 and in 2009. When he turned pro in 2007 he weighed 167 pounds. In his four Tour de France victories - 2013, 2015, 2016 , 2017 - he has weighed around 145." class="zoomin" href="https://static-ssl.businessinsider.com/image/57966cfc88e4a778008ba8a5-960/chris%20froome%20weight%20loss%20tour%20de%20france.jpg"><span class="sprites click-to-enlarge-icon" title="Click to enlarge"></span></div><p></p></div></div><p>It all means that <a href="http://www.businessinsider.com/category/chris-froome">Chris Froome</a> has a huge, and hugely efficient, engine. When he won his first Tour he was already down to his ideal race weight of 147 pounds, which he has kept to these past few years, and it has paid off handsomely. He has four wins in the world's biggest bicycle race and <a href="http://www.thetimes.co.uk/tto/sport/cycling/article4663371.ece" target="_blank" rel="noopener noreferrer">earns at least $5 million</a> a year - massive for a bike racer and a far cry from his neo-pro year when he made 22,500 euros.</p><p>Men's Health asked Froome <a href="http://www.menshealth.co.uk/fitness/mh-interview-chris-froome" target="_blank" rel="noopener noreferrer">whether it was easy for him to stay lean</a>:</p><p style="padding-left: 30px;">"No. I think hard about the quality of the food I'm eating - organic fruit, vegetables and meat wherever possible. It's a common misconception that because we're training five or six hours a day that we can eat what we want and burn it off. It really is a case of <a href="http://www.businessinsider.com/foods-drinks-tour-de-france-cyclists-do-not-eat-2017-7">watching every little thing you put in your mouth</a> and how it's going to benefit you. Your body really does respond to tweaks then."</p><p>In <a href="https://www.amazon.com/Climb-Autobiography-Chris-Froome-ebook/dp/B00HRKZ6EQ" target="_blank" rel="noopener noreferrer">Froome's autobiography, "The Climb,"</a> he likens <a href="http://www.businessinsider.com/tour-de-france-leader-froome-breakfast-2016-7">eating right</a> to fidelity:</p><p style="padding-left: 30px;">"I try to go very light in terms of diet. In the mornings I limit myself to just the one bowl of porridge, and normally a two-egg omelette, with no hint of extras on the side. No second helpings, no picking, nothing. If there is a big stage ahead that day I'll try a three-egg omelette, but warily, and I'll mix a small amount of white rice into the porridge ...</p><p style="padding-left: 30px;">"On to the desserts, which no longer contain 'love' as I like to put it. Instead, I'll chew a few pieces of fruit or have a pot of yoghurt. I don't count calories or know the values of most things; I just let my instinct guide me as to what is the right amount to eat. My instinct always says that the right amount is less than I feel like eating. In a previous life I think my instinct lived in a remote monastery. I can think of food, see things in terms of food ... But I just can't eat food. Not like before. It's a fidelity thing."</p><div></div><div></div>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/grill-perfect-steak-harlem-shambles-cookout-grilling-food-2017-6">How to grill the perfect steak</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="4ydWQwdzoDfO8O98iaA7HBb1dT581jlb" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

After Chris Froome cut back on carbs and started eating more protein, he lost 20 pounds, started winning the Tour de France, and became a multimillionaire

<p></p><div class="KonaFilter image-container display-table click-to-enlarge"><div><div class="image on-image"><a title_source="Jon Nazca/Reuters and Bryn Lennon/Getty Images" title_caption="Froome in 2015 and in 2009. When he turned pro in 2007 he weighed 167 pounds. In his three Tour de France victories - 2013, 2015, and 2016 - he has weighed as little as 145." class="zoomin" href="https://static-ssl.businessinsider.com/image/57966cfc88e4a778008ba8a5-960/chris%20froome%20weight%20loss%20tour%20de%20france.jpg"><span class="sprites click-to-enlarge-icon" title="Click to enlarge"></span></div><p></p></div></div><p>It all means that <a href="http://www.businessinsider.com/category/chris-froome">Chris Froome</a> has a huge, and hugely efficient, engine. When he won his first Tour he was already down to his ideal race weight of 147 pounds, which he has kept to these past few years, and it has paid off handsomely. He has three wins in the world's biggest bicycle race and <a href="http://www.thetimes.co.uk/tto/sport/cycling/article4663371.ece" target="_blank">earns at least $5 million</a> a year - massive for a bike racer and a far cry from his neo-pro year when he made 22,500 euros.</p><p>Men's Health asked Froome <a href="http://www.menshealth.co.uk/fitness/mh-interview-chris-froome" target="_blank">whether it was easy for him to stay lean</a>:</p><p style="padding-left: 30px;">"No. I think hard about the quality of the food I'm eating - organic fruit, vegetables and meat wherever possible. It's a common misconception that because we're training five or six hours a day that we can eat what we want and burn it off. It really is a case of watching every little thing you put in your mouth and how it's going to benefit you. Your body really does respond to tweaks then."</p><p><div></div></p><p>In <a href="https://www.amazon.com/Climb-Autobiography-Chris-Froome-ebook/dp/B00HRKZ6EQ" target="_blank">Froome's autobiography, "The Climb,"</a> he likens eating right to fidelity:</p><p style="padding-left: 30px;">"I try to go very light in terms of diet. In the mornings I limit myself to just the one bowl of porridge, and normally a two-egg omelette, with no hint of extras on the side. No second helpings, no picking, nothing. If there is a big stage ahead that day I'll try a three-egg omelette, but warily, and I'll mix a small amount of white rice into the porridge ...</p><p style="padding-left: 30px;">"On to the desserts, which no longer contain 'love' as I like to put it. Instead, I'll chew a few pieces of fruit or have a pot of yoghurt. I don't count calories or know the values of most things; I just let my instinct guide me as to what is the right amount to eat. My instinct always says that the right amount is less than I feel like eating. In a previous life I think my instinct lived in a remote monastery. I can think of food, see things in terms of food ... But I just can't eat food. Not like before. It's a fidelity thing."</p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/navy-seals-workout-advice-brandon-webb-2016-2">A Navy SEAL's advice on how to choose the best workout</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="B3cWlkMTE6tMeXj_xoOsjQhsOb91yKqj" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

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