The posterior chain core power leg drive shoulder stability The posterior chain is a network of muscles that extends from the calves to the lower back and are necessary for jumping, swinging and running.
The core is actively engaged throughout the entire exercise as it works to stabilize the torso while you swing. Best of all, the fact that most of your large muscles are being worked equates to a higher calorie burn.
The main muscles you can expect to strengthen and tone when performing a kettle bell swing are calves, hamstrings, quads, butt, upper and lower abs, interior and exterior obliques, deltoid and rotator cuffs. Few exercises are able to target the core as well as all the major leg muscles all in one move.
An added benefit is an improvement in joint mobility, especially in the knees and hips. A final positive attribute of the kettle bell swing is that it can be tailored to almost any person’s workout needs.
The weight of the kettle bell can be increased or decreased depending on ability and the focus of the workout. Form and technique are similar to regular squats so it is quite easy for most people to make the transition.
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. “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.
Practice pausing in between each swing (resting the kettle bell on the floor) before stringing them together. “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. Muscles Worked With KettlebellSwings The kettle bell swing is primarily used for its cardio effect which is great for weight loss, hence, it’s such a popular kettle bell exercise.
The kettle bell swing is a full-body exercise that uses muscles for grip, posture, stabilization, to keep the spine erect, and the actual movement (prime movers). Grip Posture/shoulders Spine Prime movers Overhead Flexion and stabilization
Gluteus Maximus (13) Bicep memoirs (long head) (14) Semitendinosus (15) Semimembranosus (16) Truth be told, there are plenty more muscles used during the kettle bell swing but I’ve tried to stick to the most common and known ones, I also categorized them a bit differently than normal.
If your grip has no endurance then you won’t be completing high reps unbroken. Throughout the swing, your erector spinal muscles need to work to keep your spine erect, and there is actually a lot more going on inside as well to protect the spine and brace the abs.
These are the muscles that create the movement which is the hip and knee extension only when we’re talking about the conventional kettle bell swing. Keeping the knee above the ankle is important when hip hinging, if the knee comes excessively forward, then the movement starts to turn into a squat.
Not a great quality video at all, but the content is, I explain how to prevent the common back aches from the kettle bell swing, whether using the conventional/Russian or American swing. The following is a drill I use for teaching the deep hip hinge insert which is what happens during the back swing and is also used to prevent bobbing of the kettle bell.
If you want to be efficient with the American swing, stay safe, and be able to perform high reps then there is no doubt in my mind that you should lay the foundation with the conventional kettle bell swing and then continue that knowledge through the kettle bell snatch. Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more.
Greetings, last year I started with a 16 kg kettle bell but injured my back due to stupidity in technique, so I gave it a go again last month with a lighter weight and went with an 8 kg. I have experienced some weight loss with the garbage around my waist starting to fade but I have not gained any muscle.
I can still see my rib cage and my neck looks like what you see on Bill Clinton and Al Sharpton. I believe I am ready to move on now to a higher weight as the 8 kg feels at times like swinging a doll but am I looking for one that would help both with cardio and boosting muscle growth.
The 24 kg and 32 kg seem more of a preferred choice among those who have experienced solid gains and developed transformations but I'm not sure if that is too big a leap. Basically, I'd like to hear about your individual experiences on what weight(s) you have used to notice a growth in your physique.
This is quite helpful and yes, I am also limited financially, so I am looking for a weight which I will not outgrow fairly quickly. Do you have a suggestion on which kettle bell brand(s) offer horns wide enough to accommodate two hands comfortably?
Level 9 Valued Member Master Certified Instructor Greetings, last year I started with a 16 kg kettle bell but injured my back due to stupidity in technique, so I gave it a go again last month with a lighter weight and went with an 8 kg.
I have experienced some weight loss with the garbage around my waist starting to fade but I have not gained any muscle. I can still see my rib cage and my neck looks like what you see on Bill Clinton and Al Sharpton.
I believe I am ready to move on now to a higher weight as the 8 kg feels at times like swinging a doll but am I looking for one that would help both with cardio and boosting muscle growth. The 24 kg and 32 kg seem more of a preferred choice among those who have experienced solid gains and developed transformations but I'm not sure if that is too big a leap.
Basically, I'd like to hear about your individual experiences on what weight(s) you have used to notice a growth in your physique. I will suggest an alternative approach:#1 technique first — simultaneously, focus on better food and more rest #2 then build strength #3 and then focus on hypertrophy (hint — if you follow #1 and #2, you will most likely hit #3 goal without even trying)
Hard to suggest weight — we don't know what is your technique, current strength level, what exercises do you use, etc. Basically you could still progress with it... Do dead lifts, 2 arm swings, progress to one arm swings, practice cleans, try to press it with leg drive until you can strict press it.
Level 9 Valued Member Elite Certified Instructor This is quite helpful and yes, I am also limited financially, so I am looking for a weight which I will not outgrow fairly quickly.
Generally how long do users incorporate 24 kg before finding it to light? Do you have a suggestion on which kettle bell brand(s) offer horns wide enough to accommodate two hands comfortably?
“Beginner” has a very wide range of physical starting states, even if all people are equally new to kettle bells. As to brand, I think most are likely OK for 2 hand swings, but I can say for sure that Rogue is good.
swing, welcome to Strongest Greetings, last year I started with a 16 kg kettle bell ... I believe I am ready to move on now to a higher weight as the 8 kg feels at times like swinging a doll but am I looking for one that would help both with cardio and boosting muscle growth.
In the meantime buy a 24 kg to get ready for the next progression. Are you following any particular program like Simple & Sinister? Do you have a suggestion on which kettle bell brand(s) offer horns wide enough to accommodate two hands comfortably?
I am able to work the 40 kg on some moves (swings, goblets & TGU) but still use the 24 a lot. Obviously the selection of lifts should be thought through carefully (to avoid trauma) and training has to be planned.
I started my Strongest journey with the purchase of a 24 and a Kindle copy of Simple&Sinister. “Beginner” has a very wide range of physical starting states, even if all people are equally new to kettle bells.
It describes how to progress. As to brand, I think most are likely OK for 2 hand swings, but I can say for sure that Rogue is good. I purchased a used copy of Simple & Sinister from Casebooks and hope to receive it by early next week.
Unfortunately I no longer have the 16 kg kettle bell as I returned it shortly after injuring my back. I would consider buying another 16 kg but would prefer a weight that would stay challenging for a while and help with building muscle.
When the book arrives, I will start incorporating the exercises in the program with the 8 kg to get a feel but plan on going forward with a heavier weight. Besides Rogue and Kettle bell Kings, are there any other brands that offer wide handles?
Do any of you have any experiences with the Pavel Brand kettle bells that are sold on the Strongest online store? I do not think it is a mistake to invest in a small collection of Kettle bells from 8,16,24,32 at least (I have more), but the 32 gave me what the 24 never could, but I would not be there without the 16 and the 24.
I do not think it is a mistake to invest in a small collection of Kettle bells from 8,16,24,32 at least (I have more), but the 32 gave me what the 24 never could, but I would not be there without the 16 and the 24. For hypertrophy, you need a heavier KB than whatever you're comfortably doing volume with now (progressive overload).
Set Simple as your objective goal & let the The come with it (Help Me Screw Things Up). My wife yelled at me when the FedEx guy was struggling up the driveway with double 32s.....
To add to the already good suggestions above, if you only want to do swing, and you really only can afford one kettle bell, the 24 should probably be your go-to bell for now. 16 will be outgrown very fast in most cases for men, unless you have existing medical conditions or are of very small build.
If you then cannot add more kettle bells, you can do the progression: dead lifts (to practice hinging, bracing, ..., you will get the drills in SAS), 2 hands swings, 1 hand swings, snatch (you may or may not need a lighter kettle bell to learn the snatch though). If you also want to do other moves that involve arm and shoulder muscles (TGU, press, ...), you will probably also need at least the 16, unless you are already quite strong.
A kettle bell is of no benefit unless it is an appropriate weight for your level of strength and technique, for the drills you are using it for, and for your goals and programming. Do you have a suggestion on which kettle bell brand(s) offer horns wide enough to accommodate two hands comfortably?
I own and have used a selection of DragonDoor, Rogue, and Perform Better cast iron bells, and competition bells from Kettle bell Kings and Kettle bells USA (as well as briefly handling a number of other brands). They may be usable for two-arm swings, but none of them are comfortable. And I think chasing big bells for two arm swings is not an economic strategy, and not necessary to any training goals.
For overloading swings specifically, a T-handle (manufactured or DIY) is much more economical (and comfortable). New York Barbell has these TDS wide handle kettle bells for sale.
I haven't used one, so I can't speak to their fit and finish but the handles look wider than normal in the picture. The question I would be asking myself is... “have I corrected my form issues?” You said you screwed your back up with a 16 kg and poor technique so you bought a 8k.
You can get away with it with light weight but moving up to a 24 kg is just asking for more trouble if your form isn’t spot on.