The Kettle bell swing is so effective because it’s the only type of exercise that works on the human frame while it also offers other significant benefits like: A study on ballet dancers by the University of Paul in Italy tried to find out if the kettle bell swing can increase balancing ability.
The researchers divided the participants into two groups: one that trained using ordinary exercises, and the other followed a kettle bell swing routine. By the end of the study, the researchers found that the group that did the kettle bell swing regularly increased their balance.
Building your body’s endurance enables you to run faster, function better, heal quickly and even have a better heartbeat. Apart from proper form, the efficiency of performing a kettle bell swing also depends on your breathing.
Having the right breathing pattern helps you increase the force and speed when doing the swing. This breathing pattern engages your diaphragm; this, in turn, helps improve your lung efficiency.
The extra work your abdominal muscles and latissimus Doris do, help in strengthening your core causing your abs to develop in the process. This enables your body to burn more calories even after you complete your workout, which eventually leads to weight loss.
The kettle bell swing incorporates different types of exercises, and this helps every muscle group in the body. Experts recommend that the kettle bell swing workout should be done twice or thrice a week.
They not only offer numerous benefits, but they also incorporate multiple exercises in every swing. If you’ve just purchased a gym membership and are new to working out then simply looking at all the fitness equipment can be pretty intimidating.
When you first walk into a gym, you’ll probably see large machines that have hundreds of pounds of iron attached to them. Then, there are stationary resistance band machines, rows of treadmills, stair climbers, large barbells straddled over benches, and a rack full of dumbbells.
While it’s good to explore all of your options at the gym, there is one workout tool you definitely shouldn’t ignore — the kettle bell. No matter what size you are swinging around, though, there are big benefits to using this workout tool.
*Don’t forget to scroll down to the bottom of this article to see six popular kettle bell workout moves! Breaking down the kettle bell swing, the action first targets your body’s lower half.
Your leg muscles (mainly your quadriceps, hamstrings, and calves) work with your glutes, hips and lower back to generate force for the swing. According to a 2012 study published in the “Journal of Strength and Conditioning Research,” researchers found the hip-hinge movement of the swing cause the muscles in your lower back and butt to experience a cycle of contractions and relaxation.
This cycle helps tone your muscles, giving you that desired lean look. Once the swing action begins, your body’s midsection kicks into gear.
Your entire abdomen will work with your back muscles to stabilize the force of the swing, keep your body in balance, and provide you needed strength. As your arms swing the kettle bell up toward your chest, the primary muscles in your shoulders contract.
Additionally, your lats and deltoid act as stabilizers once you reach the upright movement of the swing. Over the years, countless women celebrities have come forward praising kettle bell workouts.
Don’t let the word “celebrities” make you think this type of workout is a trendy fad, though. If you’ve ever swung around one of these cannonball-looking weights, you know how it can really get your heart pumping and sweat dripping.
VO2 max — The maximum amount of oxygen a person can consume during exercise. Kettlebellswings (and other kettle bell exercise moves) are a good way to improve both of those factors.
During a study conducted by the American Council on Exercise, researchers found that the average kettle bell workout burns 20 calories a minute. Intense exercises, like kettlebellswings, can help your body burn calories even after your workout session is over.
Of course, don’t forget to pair your workout efforts with a healthy diet. All of that calorie-killing won’t matter if you put down the kettle bell and then pick up a juicy cheeseburger with a side of French fries!
If you’re looking to burn excess fat from your thighs, belly, or arms, then it’s time to say hello to the kettle bell and make it your best friend. Since swings and other kettle bell moves can burn an impressive amount of calories in a short amount of time and build muscle mass, you will notice your fat disappear in no time.
Since kettlebellswings combine both cardio and strength training, though, this form of exercise is one of the best for your vital organ. According to the American Heart Association, a sedentary lifestyle is one of the five major risk factors for cardiovascular disease.
So, if you’re an active person, each beat will deliver a bigger burst of blood, allowing your heart rate to slow down. While slouching certainly doesn’t look pretty, the real issue with poor posture lies in how it affects your overall health.
According to the Mayo Clinic, an estimated 80% of Americans will experience back pain at some point in their life. Researchers discovered the movement of a kettle bell swing can reverse posterior strain on the discs in the lower back (namely L4 and L5).
While kettle bell workouts are considered beneficial, it’s extremely important to use the right weight. If you aren’t a physically active person and attempt swinging a weight that is too heavy for you then you run the risk of injury.
Since everyone’s fitness level is different, it’s always a good idea to schedule at least one or two sessions with a personal trainer. Plus, they can also teach you a challenging kettle bell workout routine to get you your desired results.
In the beginning of this article, you watched a video of a woman demonstrating the popular kettle bell swing. Below are six other beneficial exercises that will help tighten and tone your entire body.
*Watch the video in the beginning of the article for tips on mastering proper form! Since this move is very similar to the traditional kettle bell swing, you want to maintain that same overall posture — slightly bent knees and hinged at the hips.
Start by gripping the kettle bell ’s handles and placing the weight in front of your chest. Hinging at the hips, drop your torso down and touch your left hand to your toes.
Your right arm (the one holding the kettle bell) should be extended straight up in the air the entire time. Next, bend over to grab the kettle bell and pull it toward your stomach, keeping your elbow close to the body and your back straight.
Today, they have become a very popular and trusted part of many fitness regimes, with participants claiming that kettle bells improve endurance and strength, whilst at the same time, burning calories. They are advertised as offering a great way to stay in shape, whilst being fun at the same time, compared to ‘normal’ workouts.
Read on for the top benefits of why training with kettle bells is good for you, based on reputable scientific studies. People spend a lot of time using different forms of exercise to reach their goals, such as losing fat, building muscle or working to improve or maintain fitness levels.
This was confirmed by a study directly comparing the two-handed kettle bell swing with modern intensity treadmill walking (Thomas et al. 2014). Whilst the movements involved in kettle bell training act as a cardio exercise, the fact that a weight is being lifted at the same time, also works your muscles.
Studies have found that this form of exercise improves power, endurance (Pinocchio, 2010) and maximum strength (Lake and Lauder, 2012). Another advantage of working and strengthening your muscles is that it increases your metabolism, meaning you can burn fat all day after your workout.
This combination of cardio and strength training, allows you to get the best of both worlds and reap the benefits that both offer in one challenging kettle bell workout. Another specific benefit of kettle bell movements is that these can work all of your major muscle groups at once and can achieve remarkable results in less time.
The high number of calories that can be burned with this training is accredited to it being a total body movement exercise (Forward, 2010). In this way, it is hailed as being superior to other kinds of weight training, due to forcing your body to work as a unit with every swing or lift.
As kettle bell training involves a lot of movement, it is important to perform the exercises correctly, ensuring your back is straight, shoulders are relaxed and head is in a neutral position. This is a remarkable advantage of kettle bell training, as having a strong core is important in everyday life, particularly for balance and posture.
Osteoarthritis is the most common kind of arthritis, which is caused by the breakdown of cartilage that the body eventually cannot repair, often in older age. A study found that joints subjected to heavy impact are relatively free of osteoarthritis in older age (Verkhoshansky and Sight, 1998).
Thus, the ballistic exercises using a kettle bell, such as the swing, snatch, jerk and clean, appear to be highly beneficial and strength your joints, promoting protection against osteoarthritis in older age. Making lifestyle changes, such as incorporating regular exercise into your routine along with a healthy diet, can keep your heart and arteries in good condition and reduce blood pressure and its associated risks.
With it being both a cardio and strength workout, it can assist in the control of and help to prevent high blood pressure, and therefore reduce the dangers to your health. Whilst it does promote a healthy lifestyle, if you do have high blood pressure, always ask for advice from your doctor first before you start any new physical regime.
There has been an increase in the number of adults developing Type 2 Diabetes, due to living an unhealthy lifestyle and being overweight. Whilst there is no cure for Type 2 Diabetes, blood glucose levels can be managed to minimize the risk of health problems that can develop.
In particular, a recent study found that kettle bell training could improve glucose clearance in young, sedentary males (Greenwald, 2014). In conclusion, training with kettle bells is advantageous not only in meeting individual fitness goals but also in protecting against medical conditions.