If performed correctly the kettle bell swing will also strengthen the body from head to toe as well as developing a solid core to prevent back issues. Age — younger body’s repair quicker than older ones Genetics — some people just recover from exercise quicker than others Diet — it’s hard to repair muscle tissue if you have a feeding yourself with junk food Sleep — the majority of muscle repair happens during your sleep Occupation — a daily physical job may not leave much room for complete recovery Experience — a lifetime of exercise or lifting weights can mean quicker recovery
Heavier weights and longer workouts together create a lot of volume that will definitely overload the system. Make sure to measure your heart rate at the same time first thing in the morning.
If your resting heart rate is elevated or you feel excessive fatigue then take another day off. As mentioned earlier, you need to keep the volume low in order to avoid over training and potential injury.
Two Handed Swing x 10 reps Rest for as long as needed Repeat 3-6 times Keeping the repetitions and rest periods short like this gives you time to reset each set.
You can use a system called ‘ rep setting ‘ in order to ensure you do not over exercise each day. Two Handed Swing x 10 reps Rest for as long as needed Repeat 6 times
Two Handed Swings x 15 reps Rest for as long as needed Repeat 4 times Two Handed Swings x 10 reps Rest for as long as needed Repeat 3 times One Handed Swing x 5 reps each side Rest for as long as needed Repeat x 3 times
One Handed Swing x 10 reps each side Rest for as long as needed Repeat x 3 times As you can see the total amount of repetitions always equals 60 reps so you make sure to keep the volume down.
The kettle bell swing is a huge full body exercise that is good for strength, conditioning, fat loss and power. Everyone responds different to exercise depending on their age, genetics, diet, occupation, experience, and the workout itself.
The volume of the workout needs to be kept low in order to perform kettlebellswings daily. You can use them when doing lunges, squats, crunches, and other moves that work your core muscles.
Working out with kettle bells not only improves your core strength, but also tones 600 other muscles in your arms, legs, glutes, and back. It is the perfect workout for those having trouble fitting exercise in to their daily schedule.
While kettle bell enthusiasts cheer on training every day, there is one more you should listen to — your body. And since kettle bell training works most of the major muscles in the body, it is important to give recovery attention and avoid over training.
In order for your body to recover from a workout quicker, you need to feed yourself with the correct nutrition and the right supplement stack. The amount of exercise you should do per week depends on how quickly you recover from each workout.
This is the average maximum number of times your heart should beat per minute during exercise. Low intensity exercises are good for weight loss and cardiovascular conditioning.
At this state, your body will be burning fat, pumping blood, and using up your energy at a steady rate, but not so much that you’ll be exhausted. Between 85% and 95% of your max heart rate is the sweet spot for weight loss.
It burns large amounts of energy in a short period of time. Triathletes and marathon runners usually workout at this intensity level.
Exercise will usually last no longer than 20 minutes, with plenty of rest in between the bursts of high-intensity intervals and done every two or three days. Alternating different kettle bell weights will also give your body a chance to recover.
If you choose a kettle bell that is too heavy from what you are used to lifting, you are more likely to experience muscle soreness or injuries. The American Council on Exercise also suggests alternating the number of reps and sets at each workout.
Choose a kettle bell with weight that would allow you to complete 10 reps with good form. Fagin suggests aiming for 5 to 7 rounds, though it’s always best to concentrate on proper form over speed.
Kettle bells are strength training tools, hence It is advisable to start your workout with a fitness trainer to ensure you are following proper safety techniques. While it’s working on melting fat and sculpting muscles, you will also develop mental toughness that you were not aware was even possible.
Here are some reasons why you should make kettle bell training part of your workout routine: It also creates dense muscle mass which burns calories from fat stores all day long while improving your resting metabolism.
Fitness pros also refer to kettle bell training as a functional workout. It also strengthens the tendons and ligaments, making the joints tougher and thus less susceptible to injuries.
In every workout, it focuses on movements (not muscles), whole body training, and strength. Kettle bell exercises train your body as a unit, helping you become more coordinated in each workout session.
As with any type of workout, the number of calories you burn depends on many factors. In a study by the American Council on Exercise, 10 of their volunteer subjects burned at least 20.2 calories per minute in an intense kettle bell workout.
The reason behind this is when you work out intensely, your muscles get fatigued more quickly, making you more susceptible to injuries. In general, the safe rate of weight loss in any workout is about 1 to 2 pounds per week.
Working out for roughly three hours a week would make you lose half a pound. With that said, how quickly you lose weight will depend on the frequency and intensity of your kettle bell workout routine.
When performed correctly, kettle bell training can increase your muscle tone, improve your cardio and mobility, and burn a lot of calories. The kettle bell swing is a move that builds power and explosive strength in all the muscles at the back of the body, known as the posterior chain.
These muscles include those of your back, glutes, hamstrings and calves. The amount of time you should rest between sessions depends on your fitness level and how hard you're working, notes strength coach Marc Perry.
For instance, if you constantly try to swing a heavier kettle bell for a low number of repetitions and work to fatigue, you'd definitely need those rest days. Many kettle bell advocates actually recommend performing swings daily.
Pavel Tsatsouline, who popularized Russian kettle bell training in the West, advocates doing swings every day based on a concept called “greasing the groove.” The idea is that by practicing something frequently and with good technique, your body adapts to it and becomes proficient at the movement.
Typically, you can complete this in one of two ways, says Danny Away of Tucson Kettle bell. Especially after coming off a shoulder surgery in Feb 2018 that involves acromioplasty, excision of the AC joint and reattaching of the supraspinatus tendon which was 99% torn.
I wasn’t sure what I should expect when I started the 100 KettlebellSwingsEveryday Challenge on 1st Nov 2018 except with an aim to swing every day until Christmas. Having limited exercise options for 8 months, I thought I was ready for some kettlebellswings action and why not start a free 100 Swings Challenge for everyone on Facebook land.
Certainly not for most people provided you use the right weights for your fitness level and not go all-out every session. My main aim of doing this challenge was to create a habit of doing some conditioning or cardiovascular work consistently which has been severely lacking after the surgery even though I have been swinging light Indian clubs and Mace for shoulder rehab.
Maintaining certain level of fitness and health will surely help look after the family better. And kettlebellswings is being picked as my choice over other exercises because it not only improve general conditioning, it will strength the core, legs, low back and glutes muscles.
To learn more about the right techniques, click 7 Simple Steps to Perfect KettlebellSwings Video Guide. To approach this challenge, I had to make sure that the training workload has to be sustainable by not going all-out with the swingseveryday, so I can maintain consistency.
As the very well-know martial artist and actor Bruce Lee said Long term CONSISTENCY trumps short-term INTENSITY “. The plan was to start at a pace where my body can recover from and not cause issues to my left shoulder that is recovering from the surgery in Feb. Before I perform the 100 swings sessions, I would do a minimal of 5-min Original Strength Resets to prep my body.
Performing the kettle bell swing with good techniques and maintaining high power hip drive (the hip extension phase) were the priorities. If one or both were not met, I would prolong the rest time between sets or move the bell size down.
There were days when I felt very fresh and energized and I would start moving up on the weights by 4 kilos after every set but stop moving the weight up if I felt that I am not pushing the bell with as much explosiveness as the last set. 32 kg one-arm kettlebellswings 10+10 (Pushing it here and feel like the power in the hip drive is going to drop off if I move up)
Then on day #47 I managed to hit 10 sets of 48 kg one-arm swings as seen in the video below. This is the mistake most would make for not allowing the body a chance to recover.
I would always back off on the next day or 2 by swinging one-arm with 24 kg or 28 kg kettle bell that I can handle easily. There is a slight struggle with finding the time to do the 100 swings even though I work in the gym but it really boils down to prioritize.
To swing 100 reps a day is ideal for me because of the convenience of the kettle bell exercise. Executing good techniques as precisely as possible Ensure high hip power and swing heavier kettle bells only if hip power can be maintained Ensure adequate rest period between sets to execute good techniques and maintain high hip power Back off for a day, two or more after a heavy swing day Maintain consistency of swinging 100 reps everyday following the above mentioned
If you are an athlete, busy person or just wanting to kick start your fitness, starting off with the kettlebellswings without too many other lifts will cover a lot of bases for you. Your abdominal, grip strength, legs and buttocks will get stronger.
But for you to get the most out of the kettlebellswings, it is best to practice good technique rather than do more reps. As there is a wise saying, Quality Trumps Quantity “. Also, check your technique with this 7 Steps to Perfect KettlebellSwings Guide Video.