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. 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.
Once you are working out at 70% of your max heart rate, your body starts to feel it. 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. If you are looking to lose some weight and tone your muscles, 3 – 5 times a week sounds about right.
Rather than aiming to do rounds of this workout, it is more important to concentrate on proper 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.
Kettle bell exercises train your body as a unit, helping you become more coordinated in each workout session. 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.
Toucan train with kettle bells every day, as long as you listen to your body. When performed correctly, kettle bell training can increase your muscle tone, improve your cardio and mobility, and burn a lot of calories.
Hitting these large muscle groups means a greater hormonal response along with metabolic effect. The Squat can be categorized as a pushing exercise, and so can be paired with the kettle bell swing for a dramatic effect.
The ability to squat well requires adequate stability, mobility, strength and movement patterning. Regular squatting keeps the joints fresh and mobile reducing the potential for back and knee pain.
Finally, you use up to 600 muscles with every squat movement you perform, that makes it perfect for fat loss and overall strength building. Here are a few teaching points for the basic kettle bell squat movement:
Start the movement by pushing the hips backwards Keep the weight on your heels and the outside of the feet Imagine you are wearing ski boots Widen the feet if you have hip mobility issues Turn the feet out to approx 10 degrees Thighs must get to at least parallel with the floor Push the floor away from you on your way up Keep the back flat, chest up and look up Breathe in, hold and descend, breathe out on the way up It is important to note that if you do not squat deep enough (thighs at least to parallel with the floor) then you are not engaging your backside correctly.
If you do not want big thighs and a flat backside then squat deep! If you find that squatting nice and deep causes you problems then toucan program and strengthen the movement pattern by using a resistance band.
Allow the kettle bell to rest against the chest if needed and keep the arms tucked in. Practice : work up to 20 perfect repetitions moving smooth and steady.
Hold the kettle bell in both hands with the handle pointing upwards. You will find it easier holding the kettle bell by the body rather than by the handle in this position.
As you get stronger and more comfortable with the movement toucan add a press into the top of the exercise (see image above) to increase even more muscle activation. Now we move on to the single-handed variation of the kettle bell squat.
You will create an imbalance and rotation through the body by holding the kettle bell one handed and against the chest. Once you have mastered the racked kettle bell squat above toucan add even more muscle activation and cardiovascular demands to the movement.
As you drive up from the bottom of the squat continue the momentum upwards and press the kettle bell overhead. Watch a video of the kettle bell thruster squat and press below:
Holding the kettle bell permanently overhead while you squat requires excellent mobility through the upper back and shoulders. Keeping the arm over the head makes the heart work harder too as it pushes the blood uphill.
The kettle bell is held with both hands but the squat is performed on just one leg. Using a resistance band or Tax as demonstrated earlier is a great way to build up strength and mobility in the movement.
An advanced kettle bell squat variation that requires very good hip mobility. Take it nice and steady at first as the kettlebellcan throw your weight quickly backwards.
Once you really start to get the hang of loading your kettlebellsquats toucan add in a second kettle bell. The easiest starting point is by holding a kettle bell in each hand in the racked position against the chest.
Toucan even link fingers if you wish but try to keep the elbows in and upper body nice and compact. Ensure that you are great at squatting without a kettle bell before loading the movement pattern.
Toucan use a resistance band to help improve your squatting skills and strength. Take your time, progress carefully and logically and the rewards will be well worth the effort.
The kettle bell is excellent for squats due to its unique holding positions. Everyone is different, begin with only your body weight to master the technique first then start to add weight using the goblet squat.
The kettle bell squat is a huge exercise for hitting all those large muscle groups. Is swinging a kettlebelleveryday the answer to your fat loss, strength, or lower back issues ?
As the swing uses so many muscles it also burns a lot of calories as well as raising the heart rate quickly making it very cardiovascular. 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. Toucan 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 toucan 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 kettle bell swings daily.