Many fitness enthusiasts believe that squats and dead lifts are the kings of exercise. But Tim Ferris says “the two armed kettle bell swing is the king and is all you need for dramatic body recomposition results”.
This post will reveal the main kettle bell swing benefits and how to do them correctly. It takes time to master the kettle bell swing, but once you’ve got it nailed, this exercise has a wide range of benefits.
These muscles are crucial for better posture, as well as improved sports performance. Kettlebellswings are one of the best kettle bell exercises for developing the entire posterior chain.
Tim Ferris's writes glowingly about the fantastic benefits of the kettle bell swing for rapid fat loss and body recomposition in his New York Times Best Seller The Four Hour Body.” Image Credit Tracy & Mark Ranking Many fitness enthusiasts believe that squats and dead lifts are the kings of exercise.
But Tim Ferris says, “the two armed kettle bell swing is the king and is all you need for dramatic body recomposition results.” Increased cardiovascular fitness Kettle bell swing training is excellent for your heart and lungs, as well as your muscles.
Because they are a full-body movement, kettlebellswings will drive your heart and breathing rate sky-high, which makes them a beneficial and challenging cardiovascular exercise. Better posture Kettlebellswings are one of the best exercises for undoing the effects of prolonged sitting.
Swings work your posterior chain, which are the muscles responsible for holding you upright against the pull of gravity. In many instances, this will also eliminate the back pain often caused by poor posture.
Quadriceps — located on the front of your upper thighs, the quads as they are known, are responsible for knee extension. Gluteus Maximus — known as the glutes for short, this is the most massive muscle in the human body and is responsible for hip extension.
Core — the muscles that make up your midsection, which is responsible for keeping your spine stable. Latissimus Doris — the side/upper back muscles, the lats are responsible for shoulder extension.
Forearm flexors — the muscles in your lower arms that are responsible for keeping a firm grip on the kettle bell. Because kettlebellswings involve so many muscles and joints working together and at the same time, there’s a lot that can go wrong with this exercise.
But, if you master a proper kettle bell swing, you can enjoy all the benefits this exercise has to offer while avoiding all the risks. Standing with your feet about shoulder-width apart, pull your shoulders down and back, and brace your abs.
Focus on your hip drive to pop the kettle bell upwards, not your arms. Use your lats and abs to stop the weight swinging upward and then let the kettle bell fall back down.
Russian kettlebellswings generally allow you to lift more weight, and they are easier to learn. However, it’s all too easy to inadvertently shorten your rep range by not swinging the weight high enough, i.e., below shoulder-height.
They involve a more extensive range of motion, which could make them more demanding. Swinging the weight up until the arms are vertical ensures that each rep is the same, making them easier to judge and quantify.
However, raising the weight so high will increase stress on the lower back, which could lead to injury. The increased range of movement also means you won’t be able to lift as much weight.
But, unless you are training for CrossFit competitions, the Russian swing is potentially the safer one, which may mean it’s the best choice for most exercisers. As recommended by the American Council on Exercise, ACE for short, this kettle bell workout is best done three times a week on non-consecutive days, e.g., Monday, Wednesday, and Friday.
With this workout, you do a set of kettlebellswings at the start of each minute, and whatever time is left over is for resting. You can also use any kettle bell swing alternative you prefer for this workout, including:
*Note: kettle bells are popular home workout gear, and some items are not yet back in stock, so you might need to be preordered. AmazonBasics Vinyl Coated Cast Iron Kettle bell Weight
With the Noose Fitness Kettle bell Handle, you can add as many or as few standard weight plates as you like, making it both ideal for a range of users and also saving you from buying several sets of kettle bells. Sold without filling, you can easily adjust the weight to suit your needs.
Kettle Grip Kettle bell Adjustable Portable Weight Grip Whether you want to burn fat, get fit, or boost your dead lift performance, kettlebellswings will help.
Remember, to get the most from this exercise; you need to do them correctly and give yourself time to recover between workouts. Dead lifts are one of the best exercises on the planet to change your body dramatically, no matter what your age.
Related Posts:Footnotes:Please take a moment and share 5 Epic Kettle bell Swing Benefits for Total Body Conditioning: 5 Epic Kettle bell Swing Benefits For Total Body Conditioning So the kettle bell swing is very demanding on the cardiovascular system without the need to move your feet or impact your joints.
Every time you pick up something from the floor and bend at the hips you are using the dead lift pattern. So another advantage of the kettle bell swing is the large amount of muscle recruitment you get from the exercise.
As you drive the kettle bell up using the hips and legs you recruit a large amount of muscles in the back of the body. The kettle bell swing is different because it strengthens the posterior chain, improving your upright posture which in turn pulls your shoulders back and reveals the chest.
With a strong emphasis on desk jobs and computer work many people spend too much time seated. The kettle bell swing helps to combat this by strengthening the abs as you lock into the upright position.
The abs work hard at the top to prevent the body from over extending backwards, similar to a vertical plank position. During the swing the lower back should also be kept in a static (isometric) position so the movement can be generated by the hips.
The kettle bell swing uses 100’s of muscles in one movement, is very cardiovascular without the need to move your feet, improves your posture and burns lots of calories. If you experience pain when you lean forward or bend backwards then the kettle bell swing is not for you.
“Are kettlebellswings good ?” is a common and useful question that gets asked in various fitness communities (join this one! They can decimate body fat, develop intense hip drive, and can seriously improve your metabolic conditioning.
But before we dive into answering this question more fully, let’s first define what good means within the world of fitness and exercise. Good : Description of an exercise that does no bodily harm, and effectively increases progress toward one’s goal.
Question #1: Are kettlebellswingsgood for helping you fight pirates on the high seas? Answer: Hmm, hard to say, but my guess is that they could be. Question #2: Are kettlebellswingsgood for decimating body fat, building strength and hip drive that even “The Mountain” would be jealous of, and increasing your met con abilities?
Question #3: Are kettlebellswingsgood for playing running back in the NFL? Answers #2 and #3: Ah, now we are starting to get somewhere. We’ll take a global look at the kettle bell swing first, then dive into the more nitty-gritty of the 3 examples above. It’s less than a minute and it’ll help level set what the proper technique of a kettle bell swing is:
Teaching a proper hip hinge Rapid fat loss in minimal time Developing high capacity for hip power Learning how to absorb, and then redirect load Conditioning the posterior chain (namely the glutes and hamstrings) When it comes to blow-torching fat right off your body, I’ll put the kettle bell swing up against any other single exercise in existence.
A simple workout made up of kettlebellswings, plank, and jump rope will be more of a challenge than it appears on paper, and downright effective. You see, kettle bell swings, specifically of the heavy variety, develop tremendous hip power.
In fact, it’s good for increasing strength in any hip dominant exercise. And, if you simply want to maintain your dead lift numbers for a while, to focus on developing a different aspect of fitness, heavy swings are your answer. So, the answer to the question of “are kettlebellswingsgood for building strength” is, it depends.
But, for big hip dominant exercises, like the dead lift, heavy swings are a great strength building option. Will the kettle bell swing help you land a 7-figure salary as an NFL running back?
On the one hand, your skill as a football player is the ultimate factor determining whether you make the NFL. So, kettlebellswings probably aren’t your answer. But… the ability to run fast is highly important for playing in the NFL.
And… kettlebellswings have been shown to increase net horizontal force production and power. Since increasing speed is all about power output at the hips, this is important to note, especially for anyone training running fast (or, faster than they currently do).
So, while kettlebellswings probably aren’t THE answer to you NFL aspirations, they can definitely help you run faster than you currently do now. Which, in turn, could possibly be the difference maker on whether you get to play on the big screen for millions of dollars.
Wow. We covered a lot of ground answering the question, “are kettlebellswingsgood.” Before I send you on your merry way, let’s quickly recap the kettle bell swing from a 30,000-foot viewpoint. Are quite possibly the single best exercise for aggressive fat loss, leaning down quick, and placing eyeballs on your six-pack.
In closing, it’s fair to say that the kettle bell swing is highly effective exercise to have in your workout arsenal. After writing this article, I have in fact decided that kettlebellswings will DEFINITELY make you better at fighting pirates of the high seas.
Thomas Edison once said, “The doctor of the future will give no medicine; instead he will interest his patients in the care of the human frame, nutrition and the cause and prevention of disease.” 1 This is important because for those with lower back issues traditional posterior chain exercises such as dead lifts, good mornings, etc.
For those looking to strengthen the lower back and unable to use these traditional exercises the swing may be just the thing they’re looking for. Because of the dynamic nature of the swing the opportunity to overload or injure the body is quite low.
A grind is like a missile — constantly being pushed along, no matter how fast or slow it moves. This results in a muscle flushing that McGill wrote about, quoting Jay’s 2010 research:
The rapid acceleration of the bell via the motion of the hips and knees is accompanied by substantial activation of muscles in both the posterior chain and the abdominal. They proposed the muscle flushing mechanism as an explanation for the reports of lower pain.
Now, sniff air into your belly through your nose and then exhale short and sharp like you’re trying to blow out a candle far away. But when you use forceful exhalation, known in ROC circles as power breathing, you are essentially creating a stiff wall around that flagpole to keep it stiffer.
Using the Cassava maneuver creates a dynamic internal pressure that I believe supercharges the cerebral-spinal fluid flow. The INTERCAL pressure is greatly increased when you add movement to the Cassava maneuver.
Cerebral-spinal fluid is pumped or controlled by respiration that causes movement in the sacrum and cranial bones. I believe that the spinal curves must be correctly maintained or the flow of information in the nervous system is compromised.
In order to do the Kettle bell swing correctly I really had to work on my form and this had an incredible influence on establishing the proper robotic and kyphotic curvatures of my spine. Set up as if you were doing a conventional two hand swing: hips back shoulders down, lats engaged, connected and linked to the bell.
The key principle of Hard style Kettle bell training is that, to quote Pavel, “We choose power over efficiency, choosing maximal acceleration in the quick lifts and maximum tension in the grinds.” If we’re looking to the swing to be our one size fits all solution to back care then we must recognize that, for many, swinging the bell overhead is impossible without hyper extending the lower back or jamming the neck or shoulders due to limitations in their thoracic mobility.
The swing is an expression of forward force projection such as found in boxing or martial arts, like a straight punch. If you’re an athlete with a vertical component to your sport such as in Olympic weightlifting, Highland Games, or even swimming, then try the snatch.
Picking the right tool for the job will go a long way to ensuring your back stays healthy and strong for years to come! Kettle bells are uniquely capable of helping you lose weight, and boost aerobic capacity, apart from increasing strength.
To take advantage of this valuable exercise device, you can try out the 100 kettlebellswings a day weight loss program. Without proper form, a kettle bell swing workout may cause more harm than good.
This is particularly important since you’ll adapt a bent-over posture during specific phases of the workout. To initiate the forward swing, push your hips up in a forceful motion.
If you don’t have anyone nearby, you can record yourself with a camera during the workout to check for poor form. In the study, participants experienced increases in both maximum and explosive strength from kettle bell workouts.
Although the study didn’t involve daily workouts, it’s a useful indicator of the potential benefits to your lower body strength. An interesting aspect of kettlebellswings is they promote positive hormonal responses, which enhances body-fat-burning.
Researchers from the University of North Texas performed a study to verify this. Their research showed significant increases in growth hormone and testosterone levels (10).
The participants did only 12 sets of kettlebellswings involving 30-second workouts with 30-second rest periods, and they only used 35-pound (15.8 kg) bells. Well, according to The Endocrine Society, testosterone helps increase muscle mass and enhance fat loss (9).
Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting — Better Me has a lot to offer to both newbies and experts! Once you determine the exact calories you expect to burn, you will know how well to complement the 100 kettlebellswings a day fat loss program with an appropriate diet plan.
In the study, 10 men and women aged 29-46 years performed 20-minute-long kettle bell workouts. Shutterstock However, the actual number of calories you can expect to burn will vary dramatically based on multiple factors, including:
Your body weight: Heavier people typically burn more calories. Your age : Younger people may have more muscle mass, which gives them the capacity to burn more calories.
Your gender : Men tend to have higher metabolism levels compared to women. Your lean body mass : If you have more muscles, you’ll likely burn more calories.
As you can see, the specific calorie burn can vary immensely due to variations in all these factors. Therefore, a useful strategy to figure out your specific calorie burn is to measure it when doing the workout.
You can use a heart rate monitor to get a more accurate estimate of your calorie burn. This is because the kettle bell swing is an all-round fitness workout, much like a cross between circuit weight training and running.
Fortunately, kettlebellswings also improve your aerobic capacity, as well as your dynamic balance and core strength. In the study, researchers tested and found a significant boost in the VO2max (maximum rate of oxygen consumption) of 18 volunteers.
The National Research Center for the Working Environment in Denmark performed a study to uncover this benefit (4). Researchers found that the workouts help reduce pain in the lower back, shoulders, and neck.
To answer that question, you need to consider physical activity recommendations by reputable organizations. This is a useful guide since kettlebellswings are a combination of aerobic workouts and weight training.
This gives you at least one rest day for your muscles to recover and avoid injuries. This article is intended for general informational purposes only and does not address individual circumstances.
It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
But there's a reason it's held strong in its top spot in the workout world. “It's an incredible total-body movement that builds strength while also requiring power, speed, and balance.”
While the specific muscle benefits are clutch, the best part is that this movement translates to a more fit and powerful body overall. A 2012 study published in the Journal of Strength and Conditioning Research found that kettle bell swing training increased both maximum and explosive strength in athletes, while a study conducted by the American Council on Exercise found that kettle bell training (in general) can increase aerobic capacity, improve dynamic balance, and dramatically increase core strength.
“Because you are only using one side of your body, you must keep tension in your core at the top of the swing to stay balanced,” says Carr. “The one-handed swing is slightly more difficult because you're being challenged to control the entire movement with one side.
As a result, it's best to start with a lighter weight and build up as you become more comfortable with the movement.” Stand with feet shoulder-width apart and a kettle bell on the floor about a foot in front of toes.
Hinging at the hips and keeping a neutral spine (no rounding your back), bend down and grab the kettle bell handle with both hands. To initiate the swing, inhale and hike the kettle bell back and up between legs.
C. Powering through the hips, exhale and quickly stand up and swing the kettle bell forward up to eye level. When you're done, pause slightly at the bottom of the swing and place the kettle bell back on the ground in front of you.
(Alternate swings with heavy kettle bell exercises for a killer workout.) To help you do this, blow your breath out when the kettle bell reaches the top, which will create tension in your core.
Our editors and staff recommend the best products after independently researching and testing them. “Excellent pick for the unique design and cast iron mold.”
A kettle bell is a ball of cast iron with a handle that is used in exercises involving various movements that make one lose their center of gravity. They are a type of specific dumbbells with which you can perform various movements such as squats, swing and snatches, among others.
They measure their weight in goods, this means that 1 pod equals 16 Kg. Although there are countless workouts with kettle bells, know these exercises that mobilize the resistant fat to have a flat abdomen.
With the initial impulse of all the muscles of the body we went to a work of legs and balance at the level of the enormous lower and upper train. Kettle bell training is super effective due to this holistic use of the body.
One achieves with 20 minutes a similar effect, as after one hour of endurance training. This is mainly due to the fact that muscle groups are not claimed in isolation.
In addition, the kettle bell requires a high degree of coordination because the exercises are complex and involve many individual movements. The exercises with Russian weight force us to put in movement the whole body, enhancing the global strength of the person without leaving any muscle unattended.
In the long run, this way of exercising ends up modeling the figure and giving much more energy and vigor to the muscles than traditional machines, without weaknesses in areas that have not been worked on, with a greater contribution of mobility. With the routine of kettle bells the athlete becomes a perfect and total machine, coordinated and fully concentrated, preparing his mind at the same time as his body to withstand the effort.
The result is an athlete physique, solid and forceful, with a correct posture, without bad habits, and healthy joints. Thus, they suppose a perfect combination between muscular growth and cardiovascular exercise.
In addition, the training with kettle bells is fun and the athlete’s own concentration gives him optimal performance. These exercises are ideal for training from home, giving everyone the chance to work their body satisfactorily.
There are exercise rooms for training with kettle bells at any time of the day, throughout the year, so that you can make sport at home a routine towards perfection. The training protects the joints, because it is designed holistically and is not specialized in individual muscle groups.
So you effectively drink your own strength endurance and quickly realizes in everyday life that you are fitter. Training sessions are often tailored to specific areas of the body, but with a few simple modifications, you can make many units even more effective.
In the exercise, the back muscles are permanently tense, otherwise you would tip forward. Just as quickly, however, one notices how the back is strengthened, if one has trained a few times with the kettle bell.
The dynamic movements provide for complex muscle strain, which leads to enormous soreness, especially in the first time. The most active muscle in this exercise is the latissimus Doris and it is a movement very similar to the classic dumbbell rowing for that group.
We will introduce the variant of placing a hand in a position similar to that of the video. Traditionally isolate one or two muscle groups and not raise the heart rate to an exercises significant level.
Kettle bell are intended to be performed in succession with very little rest, forcing the heart to work much harder and burn more calories. There are dozens of great exercises that can be done while using a pair of weights, and they can be put together in different orders to create thousands of unique workouts.
No matter if you are male or female, experienced or a novice, anyone can perform the exercises. For the first few weeks, each workout should be relatively short and include enough rest between sets to allow adequate recovery.
To correct this, it is necessary to practice the swings until you feel how all the muscles of the whole body are involved. By using multiple muscle groups when doing Russian weight, you are likely to tire much faster and lose your form.
The ideal is to perform a controlled movement to strengthen the muscles and use another lifting technique that is totally different from the one you usually use when doing dumbbells. The uses of running tennis could hamper your ability to move your feet in a natural and free way, so it is advisable to make kettle bells with thin-soled tennis, or be barefoot, as this way your feet can be flex and absorb the shock, while it benefits you to be connected to the earth.
Now that you know the most common mistakes when doing kettle bells, I hope you can correct them to avoid injuries, since these are very beneficial for the physique. More so, because they not only help burn calories and increase strength — but also improve the health of the back, reduce neck, shoulder and lower back pain, improve body posture, etc.
In today’s world we spend the majority of our days doing things in front of us with terrible posture. Cubicles) for hours at a time not moving and making the front of our body even tighter.
If You’re Not Doing The Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life! This overuse of the muscles on the front side of our bodies is called “anterior dominance” and it is plaguing our society.
Anterior dominance results in imbalances in our muscles causing us to move and perform at sub-optimal levels. And because of our terrible posture — because our anterior muscles are shortened and tight pulling us forward — we give the illusion of being weak and unconfident as opposed to standing erect with our chins up.
It’s no wonder that we’re generally unhealthy compared to previous generations that didn’t live a convenience lifestyle in this information age. And there is one exercise — that if you incorporate it into your daily routine — can easily combat the ill effects of anterior dominance and the Western Lifestyle.
FrequencyExercise TypeIntensityRepetitionsRest up to 7x per week strength training high intensity varies by workout varies by workout Once labelled “hard core”, kettle bells are now popping up in every gym, garage and backyard because of their portability and reputation for fast results. Go into any gym and you’ll see inexperienced exercisers turning a swing into a front squat and shoulder raise exercise further tightening our hips, quads, chest and shoulders and just adding to the anterior dominance issue that I told you about above.
A hip hinge — like a dead lift movement — forces you to use those posterior chain muscles to move the kettle bell. It will allow you to loosen your tight hips and strengthen your butt so that you’ll develop the rear end of an athlete.
It will bulletproof your low back by creating an armored brace around your midsection, and it will get rid of that paunchy gut. “If You’re Not Doing The Hard style Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life!”
As opposed to starting your set of swings from the standing position like how you see most amateurs do it, the hike pass allows you to overstretch your lats — a powerful muscle in your upper body with a direct relationship with your glutes — and get more “juice” out of your swing. Push your hips back keeping your butt high and bend your knees slightly.
Always making sure your shoulders stay above the level of your hips, “hike pass” the kettle bell through your knees by contracting your lats. When you push your hips back keeping your butt high and your shins vertical, you are hinging.
This is good because most people today are hip flexor and quad dominant (your anterior muscles), so learning how to load and use your posterior chain creates a natural balance between front and back that will help in preventing knee and hip issues. Imagine that you are growing roots through your feet and grab the ground with your entire foot.
Getting proper instruction from an expert so that you can MASTER THE KETTLEBELL SWING is the best thing that you can do for your training regardless of your goal. If you want to build strength, kettlebellswings will forge a grip of steel and will add pounds to your dead lift & squat.
If you want to boost your athleticism, kettlebellswings will make you more powerful and add height to your jump and shave seconds off your sprints. If you want to pack on muscle, swinging a heavy kettle bell will build an intimidating upper back & set of shoulders.
And if you want to shed body fat, swings will incinerate blubber like butter melting in an iron pan. Let’s compare the two exercises based on three categories: cost, strength gains, and effective weight loss.
So, people turn to indoor options like purchasing a treadmill ($900 on the low end) or going to the gym ($20–100 monthly). If that seems too heavy for your current strength level, start with a lower weight and work your way up.
All in all, your starter kettle bells should run you about $160—I threw in an extra $30 for shipping and some chalk, because those things are heavy and your hands might get sweaty. So, in five years of exercising at home, you could spend $700 and have a rack with 8–12 kettle bells, depending on the weights, or you could spend $1000 on running shoes and have a pair of shoes that will be good for six more months.
Contrary to many fitness preachers’ sermons, running does build strength. It also makes you much better at an incredibly practical skill and burns tons of calories.
There is a very clichéd picture that I feel compelled to show that illustrates this point perfectly. It drills the hinge pattern, one of the best ways to improve your ability to pick things up off the floor.
It can be done for an aerobic or anaerobic workout, meaning it totally counts as cardio and lifting. When done properly, the kettle bell swing teaches you how to brace and forces you to do many short interval planks.
It works your whole posterior chain, specifically targeting your hamstrings and glutes, but it even gets your lats firing. Figuring out the number of calories burned is far easier to do for running than it is for kettlebellswings.
Both running and kettlebellswings are incredibly effective calorie burning exercises. I think it’s fair to say that performing light to moderate weight kettlebellswings for 15 minutes burns roughly the same amount of calories as a 40-minute jog.
While the calories burned will only change slightly, the heavy resistance training will have a gradual effect on your resting metabolic rate (i.e., calories burned throughout the day when not exercising). In a study that observed the changes' strength training had on Mr in men ages 50–65, researchers found that after 16 weeks of heavy-resistance strength training, Mr increased by an average of 7.7 percent.
Then you do a 16-week heavy-resistance strength training program, and boom: your Mr is now 7 calories short of 2,000 (an increase of 142.45). With that same information, we can estimate that you would burn about 137 calories as a 5’10, 180-pound, 60-year-old man running a respectable nine-minute mile pace.
So theoretically, thanks to weightlifting, your body burns additional calories equivalent to running an extra mile every day. Although kettlebellswings are not the same type of simple resistance training used in the study, it is safe to say that performing them routinely will also lead to an increase in Mr.
And because there is nothing better than burning more calories sitting on the couch, this category has to go the way of the previous ones. Overall, kettlebellswings dominate running in the categories that most people are concerned with.
But if your goal is to get the most efficient workout with the least amount of equipment, you can’t beat the kettle bell swing. Kettle bells come in all shapes and sizes, and it is hard to know which ones are top-notch when starting your home gym.
Don’t be deceived by soft handles and bright colors, the best kettle bells are simply a big piece of coated metal. Beginner Budget Option : This is a bundle of lightweight bells that you can start off with.
Premium Option : Kettle bell Kings, Dragon Door, and Rogue make the best bells. Kettle bell Kings is the only company with extensive options on Amazon, so I featured them.
If you ever intend to start competing with Kettle bells I strongly recommend exclusively training with competition bells. Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men.