I note your suggestion of Using 32, 24 & 20 kg bells for swing intervals. I’d love to try it but don’t have bells that heavy at the moment.
I’m keen to make the best use of my pull up bar if you can suggest a use for that with HIIT ?” A monster of an exercise and even more cardiovascular that the kettle bell swings.
I like them because kettle bells can often neglect pulling movements so this one is a gem. The lightly Snatch works every muscle in the body.
Once you have mastered the Swing and High Pull then it’s the natural progression. Snatch x 10 each side Repeat for 10 minutes Goal 200+ reps
If you want to add in the Press then that is fine but for cardio just work quickly with the clean. The thruster or Squat and Press certainly gets the heart rate up.
Interval Training is not a time for changing exercises too often, things need to stay simple so you can push hard. Choose a weight that is heavy enough for you to handle and work at a good pace.
Kettle bell Squats and Swings HIIT Workout (Fat Burning Full Body Circuit) Cardio, circuit, fat loss, kettle bell, metabolic conditioning, met con, weight loss Some links in posts are affiliate links.
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Kettle bells are a great tool for functional training, which utilizes movements performed in life’s daily activities, such as walking, bending, lifting, and climbing stairs. Training with kettle bells is a beneficial way to switch up your strength and conditioning routine and can be beneficial in injury rehabilitation and prevention.
To take kettle bell training to the next level, incorporate high-intensity intervals. HIIT kettle bell workouts trigger excess post-exercise oxygen consumption (Epic), which is commonly referred to as “after burn.” The all-out efforts in these five workouts increase your body’s need for oxygen during the workout and create an oxygen shortage, causing your body to ask for more oxygen during recovery. The more oxygen that gets inside your body, the more fat your body burns, so activating Epic translates to a metabolism boost for up to 48 hours after a high-intensity routine.
Build cardio endurance, boost metabolism, and increase strength with these five HIITkettlebell workouts. DIRECTIONS Partner 1 holds a plank while partner 2 performs 10 reps of the kettle bell clean and press, with one kettle bell in each hand.
Set 2 Partner 1: PlankPartner 2: 9 KB Clean and PressPartner 1: 9 KB Clean and PressPartner 2: Plank Set 3 Partner 1: PlankPartner 2: 8 KB Clean and PressPartner 1: 8 KB Clean and PressPartner 2: Plank
Set 4 Partner 1: PlankPartner 2: 7 KB Clean and PressPartner 1: 7 KB Clean and PressPartner 2: Plank Set 5 Partner 1: PlankPartner 2: 6 KB Clean and PressPartner 1: 6 KB Clean and PressPartner 2: Plank
DIRECTIONS Using the same kettle bell for this entire workout, start with two reps each of the following three exercises. Repeat the circuit 30 seconds with no rest between the different exercises.
Kettle bell training is an awesome way to develop athletic curves and a strong figure. Not only does it help to accentuate different areas of your body by providing a strong toning effect, it also burns a huge amount of fat.
Throw in some high-intensity interval training with those bells and you’ll turbocharge your gains and melt fat. Use high intensity interval training boosting fat loss, ramp up fitness and sculpt a leaner, more athletic body.
We’re here to give you the lowdown on the most effective 20-minute kettle bell Hit workout on the planet. Firmer, more toned muscle Next level fat burn Athlete levels of endurance Greater strength, skill and power A time-efficient way of working out around your hectic lifestyle
By adding in recovery periods between intervals, you can work harder than ever, accelerating calorie burn and fat loss. The impact on your cardio system builds endurance, stamina and real fitness too.
If your fitness is looking good, test yourself by either longer work reps or shorter duration rest periods. If you want all-out fat loss you can perform your workout on a bike or a running track.
But if you want to build some sexy curves while shredding fat you need to think about throwing some resistance in there too… and that’s where kettle bells come in. In just 20-minutes 3 times per week you’ll develop a completely new physique and mindset… and a whole gotta sass.
Women were meant to lift heavy, and now’s your time to grip, rip and teach those kettle bells what it’s all about. You can do this kettlebellHIIT workout in the gym, your front room, in your garden and even on the beach in full bikini.
Make sure you’ve got a strong grip as that baby will be swinging at some speed. As you extend your hips, the kettle bell will naturally travel in front of your body, maybe to around eye level.
When the kettle bell begins to fall, bend at the hip again and use the momentum to swing back and into the next rep. Bend your knees slightly to gain some momentum and drive the kettle bell upward as you press it overhead.
Reverse the actions to return to the start position and change grip during the following movement to train your right side. With the weight close to your chest, squat down making sure you push your knees out and avoid leaning forward excessively.
Get the kettle bell into a goblet position, again with the weight resting close to your chest. With your feet at shoulder-width apart, take one long step back with your right foot, bend your left knee and sink into a lunge.
Start with exercise one and push for as many good quality reps as you can for that first 30-second period. This brutally-effective 20-minute kettle bell Hit workout has been designed by the pros to shake off the cobwebs and help you develop a fitter, leaner figure in a matter of weeks.
Build up the intensity gradually and when you’re ready just add in another round or two for maximum effect. It’ll take a little longer than 20 minutes, but at some point your new fitness levels will need an extra boost.
This KettlebellHIIT Challenge targets your whole body while torching fat and building muscle. If you have a kettle bell and 30 minutes to spare, get ready to burn some serious calories!
HIIT has become an extremely popular type of workout because it is quick and effective. This workout is specially designed to target your entire body, allowing you to burn fat while building muscle.
In combination with a healthy diet, this routine will firm and tone in all the right places. Once you’ve completed all 4 rounds (50 reps total of each exercise), you will move on to the second pairing (complete 4 rounds) and then proceed to the third and final group of exercises.
We’ve included instructional videos for all the exercises at the bottom of the page. Kettle bell Goblet Squat to Overhead Press
Kettle bell (Alternating Legs) Lunge with Pass Through Getting a great workout in doesn’t have to take up a ton of time!
You can burn calories and build muscle in as little as 30 minutes with this quick and effective KettlebellHIIT Challenge. Kettle bell Swings Explained: This Is What You Need to Know Contributing Authors: Brittany Weiss, CJ Martin & Sarah Logan
Did you know there is a single exercise that will increase your full body strength and explosiveness while building your aerobic capacity and functional fitness, too? In fact, the benefits of kettle bell swings are so outstanding that we decided to ask our experts for their take on the movement as well as their best tips, techniques, and tricks for getting the most out of it.
Kettle bell swings are a full body movement that puts focus on building the posterior chain. While other movements have one particular focus, the great thing about the kettle bell swing is that it creates power and explosiveness throughout the entire body.
In those movements, you initiate with the hip, load the glutes and hamstrings, keep the core engaged and then you stand and squeeze. If you are new to the kettle bell swing, make sure to choose a light enough weight to build proper mechanics.
With a slight bend of the knees and your back flat, you will then reach down for the bell (keeping quarter squat in mind.) You will drive the kettle bell through the legs, keeping it close to the groin, shoulders pinned back, and your core engaged.
Keep your shoulders relaxed and make sure to not add an extra shrug that tends to happen when you first start to get it to move. The key point of error in the kettle bell swing happens when the exercise is performed as a squat movement through the forces of external rotation.
As the bell travels back between the thighs, an athlete making this error will turn the knees outward by flexing the glutes and quads and externally rotating within the hip capsule. This common error results in the hips being inhibited from a pelvic tilt, or hinging pattern.
The reason this is alarming is that in this “locked” position, the hips can no longer create the desired range of motion and the lumbar spine will then act as a fulcrum to the loading of the kettle bell. Although the muscles of the lower back are capable of flexion and extension, it is not their primary function which is why swings done in this manner often cause excessive muscle swelling of the low back or worse yet, acute or chronic damage to the spine.
The solution to this low back pain epidemic is to teach proper patterns of hinging and internal rotation. Allowing the pelvis to tilt lets an athlete use the proper musculature of the movement pattern to carry the majority of the work.
In the case of a hinging pattern, such as the kettle bell swing, the hamstrings function to extend the hips in the safest and most efficient manner possible. The pelvis, in this way, is much better suited to absorb the eccentric loading of a kettle bell swing than is the lower back.
If the pelvis becomes the acting fulcrum to the swing, the muscles of the lumbar spine can instead do what they were designed to do — provide static, or isometric, stability. To properly hinge and promote engagement of the hamstrings, an athlete must understand internal rotation torque.
On the other hand, the external forces of a squat can be activated with the opposite action of “twisting” the toes outward or “spreading the floor,” again, without any actual change in the position of the feet. External and internal forces are both essential to optimal human function, but will be dependent on the type of movement.
As a hinging pattern, the kettle bell swing must be exercised as internal rotation to move best and safely. The external forces of a squat inhibit the athlete from achieving the proper range of motion and for that reason; the low back will be the primary flexor/extensor for the swing.
Let’s take a look at the traditional American and Russian swings first, and then talk about how to determine which of those is best for you, or if there is a hybrid option that might work better. The Russian swing starts with the kettle bell just below the groin (above the knees) and is swung to chest level — approximately a 90-degree angle to the torso.
The power of the swing is generated from the hips while the spine is held perfectly stable and neutral. At the apex of the swing, the bell is at chest level, and the athlete’s glutes are contracted, quads are engaged (pulling the knees-up), belly is rock solid and braced for impact, and lats are actively pulling the shoulders away from the ears.
The mechanics of the swing itself should be identical — the bell should pass just below the groin, there should be no more than 20 degrees of knee flexion, the hips should generate the power, the glutes should contract hard, the quads should engage to pull the knees-up, and the belly should be rock solid. Athletes should not be increasing the amount of knee flexion (turning the movement into a squat), nor should they be lifting the kettle bell with their deltoid to assist it into the overhead position.
So, we must start by mastering the short, concise, powerful Russian swing before attempting to move on to the American swing…or a hybrid. That answer depends entirely on whether you have three things: The thoracic mobility to achieve the finishing position without overextending at the lumbar spine.
The midline stability and coordination to achieve the finishing position without overextending at the lumbar spine. That point between Russian and American just before you start to lose your stable midline and neutral spine position is your unique version of the hybrid swing.
In our group sessions at Invites, we will often suggest that most of our athletes swing the kettle bell to eyebrow height. This hybrid swing allows us to provide a common standard that can be met by the vast majority of our athletes.
It’s a compromise position that we have taken in group coaching, but for athletes training for competition, we want to see them swinging the kettle bell as high as they can without sacrificing good movement, a neutral spine and stable midline. For athletes out there looking to compete in the sport of CrossFit, we suggest swinging to the height that makes the most sense for you and your possible mobility restrictions until just a few weeks prior to the competition season.
It will not take long to make the adjustment to American swings, and you will have enjoyed many months of training good mechanics. You will also buy yourself many months to work on your mobility so that when the competition season comes around you can repeat our little test and hit the full range on an American swing with perfect mechanics.
The kettle bell swing touches on the glutes, hamstrings, hips, lats, core, shoulders, PEC, and grip.