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 toucan MASTER THE KETTLEBELL SWING is the best thing that volcano 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. Keep arms long and loose while squeezing shoulders blades together and engaging your core. The benefit: Imagine that your hamstrings are a bow and the kettle bell is an arrow.
The farther you stretch your hamstrings, the more tension you create, and the more powerful your swing. From a sumo dead lift stance, “hike pass” the bell back between your legs until your forearms make contact with your inner thighs.
Or build your own routine with exercises that fit your goals. Set your kettle bell up about 12-18 inches in front of you. Push your hips back keeping your butt high and bend your knees slightly.
Stand with your feet wider than. Make the movement at the hips get you to the point where your hands can grab the kettle bell handle. To do this hold the kettle bell and pull yourself slightly towards it, deliberately trying to shorten the space between the joints and compress yourself. Using your hips, swing the kettle bell up to eye level With control, swing it down, then up again After a few reps, pause, then switch hands BONUS PRO TIP:Try an intensification with a “switch swing.”.
Stand with your feet shoulder width apart, and hold the kettle bell upside down by the handle with both hands positioned at chest level (so the flat part of the bell is facing up); pinch your glutes and abs, and drive your heels into the ground. From Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras, Glen CordozaVictory Belt Publishing, 2019 Follow the top-down setup as demonstrated in the kettle bell swing (page 242).
From Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Sterrett, Glen CordozaVictory Belt Publishing, 2015 Lift the arms up behind the head with the upper arms parallel to the mat. From Sculpt and Shape: The Pilates Way by Yasmin Karachiwala, Deena DhallaRandom House Publishers India Pvt.
Limited, 2015 Variations:: To add difficulty, deepen the squat, place a Swiss ball between the back and the wall or stand on a balance cushion. From Respiratory Muscle Training E-Book: Theory and Practice by Alison McConnellElsevier Health Sciences, 2013 Toucan even pull it straight up, if you feel confident that toucan reverse the movement before the kettle bell flicks over and hurts your wrists (the handle may not be wide enough for two hands in that position).
From The Russian Kettle bell Challenge: Extreme Fitness for Hard Living Comrades by Pavel TsatsoulineDragon Door Publications, 2001 Hold the kettle bell straight up with the right arm and place your left arm directly overhead with the palm up facing the ceiling. From Smarter Workouts: The Science of Exercise Made Simple by Pete McCallum Kinetics, Incorporated, 2018
The kettle bell swing is a powerhouse when it relates to burning fat, building muscles, and improving your cardiovascular system. Burn a bunch of calories Studies#1 The American Council on Exercise (ACE), researchers found that a kettle bell workout can burn up to 20 calories a minute (1).
This means that a 20-minute kettle bell workout could burn up to 400 calories. The participants would use a 16 kg (35lbs) kettle bell to complete the workout.
They were told to go at their own pace and take as much rest as they needed. The subjects completed an average of 265 swings in the 12-minute workout.
Using a metabolic cart, researchers found that the participants burned an average of 160 calories in the 12 minutes, an average of 22 swings per minute (2). Now, I understand that 160 calories aren’t anything to write home about.
The heavier you are, the more calories you will burn (assuming all other variables are equal). Obviously, the heavier the kettle bell, the more calories you will burn (assuming all other variables are equal).
The subjects completed an average of 22 swings per minute. It is fair to say that not everyone will burn an average of 20 calories per minute, like in the Ace study.
There are too many variables that determine how many calories a person could burn for any given activity. Age Weight Gender Activity level Your lean body mass (more LBM equals more calories burned) Your metabolic rate
Full body workout The Kettle bell swing works your core, back, shoulders, hamstring, quads, glutes, forearms, and chest. Move that shit as fast as you can (while keeping control) for 3 to 5 sets of 1 to 5 reps.
The Kettle bell swing used in high-intensity workouts such as HIIT AND Tabatha will increase your anaerobic (without oxygen) capacity. Aerobic capacity is the ability of your body to transport and use the oxygen you breathe.
If you ever have felt out of breath after just 3 or 4 minutes of jogging, then you need to increase your aerobic capacity. Your heart and lungs will curse the day you were born, but you ’ll improve your aerobic capacity.
A lot of people use their arms too much to perform the swing. Kettle bell swing workout # 2 Kettlebellswings from hell
The last time I completed this challenge, I lost 8 pounds in the first seven days. The prescribed kettle bell weight for this challenge is: For women-16 kilos or 35 pounds.
If you are feeling brave, you can perform this workout a few more times. Just make sure you rest an adequate amount of time between workouts.
The kettle bell swing is a serious way to pack on muscle, increase your strength and cardiovascular endurance, while burning a shit ton of calories. They are an excellent way to get your workout on and kick some ass in the least amount of time possible and without having to leave the comfort of your home.
Toucan buy a kettle bell anywhere, from sporting goods stores, Amazon, and even Walmart. If you are unsure of which brand to buy, We own two CAP kettle bells.
I have done multiple 10,000 kettlebellswings challenges, and these kettle bells have withstood all the abuse. If you are looking to make your glutes firmer and stronger, check out our two moves for a stronger butt, where you ’ll find two workouts that can be performed at home and without any equipment!
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