Alternating between brief periods of intense exercise and rest/relief is an effective way to burn a lot of calories and increase your stamina. Using the Hard style Swing for your intense exercise is a no-brainer because of its effect on your heart rate, a low impact on your joints, and the number of muscle groups it engages.
Hopefully, I’ve made my case for using this exercise as a great tool to help shed fat (along with a healthy diet of course). Now, let’s dive into the numbers so you can dial in your workouts and figure out the best combination of reps and rest periods.
In order to create an interval-style kettle bell workout that will promote fat loss, you should try and aim for a 1-to-1 or a 2-to-1 work to rest ratio. If you’re an audio learner or prefer to see a real human explain this, then check out this video I made.
Note : The views/opinions expressed in this article are those of the author and don’t necessarily align with those of Caveman training. When he’s not telling his dogs to stop chasing squirrels, Ryan enjoys teaching others how to train with kettle bells.
I knew enough to realize I had to incorporate weight resistance training along with dieting; otherwise, I'd simply end up as a skinny version of my fat self. Within a short time after I started swinging, I noticed shoulder and arm definition I had never seen on my body, not even in my 20s.
Within 15 months, I had shed 120 pounds and was able to lower my body fat to 15-to-18 percent, that of an elite level female athlete-all this with zero traditional cardio training! I have dedicated my life to training and teaching the swing and to designing the toughest, most efficient, not to mention fun, workouts a person can do.
The kettle bell swing is ideal for weight loss because it's no impact and it torches fat like no other workout can. Kettle bell swing training is your 1-stop shop for muscle size, definition, fat loss and the heart of a racehorse.
After years of training clients and leading seminars and certificate programs, I've encountered just about every question about the swing. I think the best way to get you to pick up a kettle bell and swing it (if you haven't already) is to lead you through the top five questions and give you my most convincing answers.
If you're ready to jump right in, skip to question number five for how to work it into your current workout schedule. The kettle bell swing works the muscles in the hips, glutes, hamstrings, lats, abs, shoulders, pecs and grip.
It's a simple and fast way to incorporate a very athletic movement into a routine safely while burning a ton of calories. The kettle bell swing is the perfect way to increase fat burning without sacrificing hard-earned muscle mass, as you do with regular cardio.
I'm talking about the little, fibrous beauties that endure microscopic tears in training, and then rebuild and grow to give your muscles incredible depth and density. The swing can bring a whole-body move into a bodybuilding routine and builds more of an athletic look while increasing low-back stability.
The swing burns more calories in a shorter period of time than any other method of cardio (unless you're busting out a 6-minute mile, which I doubt). It's safe because it's no impact, making it easy on the joints, and more fun to do than the StairMaster or treadmill, in my opinion.
The swing further refines the physique while simultaneously boosting your cardiovascular strength and endurance-best 2-for-1 deal on the market! So I began to create and design swing routines and programs based on interval training.
If you've ever done cardio interval training, you know it's about performing short bursts of intensity, followed by rest, and then repeating this pattern. With the swing, interval training increases your cardiovascular ability while distracting you from the incredible workload you bear.
My workouts require you to focus on the sets, reps, and variations of the 2-hand and 1-hand kettle bell swing, which takes your mind away from the actual work you do, making it seem as if the time had just flown by. You have a lot of options; there are numerous ways to incorporate swing training into your existing bodybuilding routine.
A simple way would be to use it as a finisher at the end of a workout that involves your legs or your back, since the weights are relatively light. You can train heavy kettle bells for low reps while working your cardio, or swing 30-to-40 minutes with lighter bells allowing you to focus on fat burning while maintaining muscle mass.
How-to Images View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot. Although it may seem like a new and trendy weight-training device, they have a long history dating back several hundreds of years in Russia.
They were originally used in Russia as handled counterweights to weigh out dry goods on market scales. They were used by Russian athletes and military for training and in 1948, they became the Soviet Union's national sport.
Since the kettle bell swing requires somewhat of an explosive movement from the hips and knees, it is wonderful for Power HIIT. Stand with a shoulder-width stance while holding a kettle between your legs with both hands using an overhand grip.
Keeping your back flat and your head up, squat down allowing the kettle bell to lower between your legs. Immediately drive your heels through the floor to explosively extend at the hips and knees to stand upright as the kettlebellswings in front of you to about face height.
The momentum should be generated by the explosive extensions of the hips and knees, which is performed by the hamstrings, glutes, and quads. I suggest you start out light and as you get more comfortable with the swing and it becomes easy to do, gradually increase the weight.
Two studies from Truman State University show that the kettle bell exercise is fairly comparable to running for cardio. Their next study was presented at the 2011 Annual Meeting of the National Strength and Conditioning Association.
They found that heart rate increased similarly when the subjects did the kettle bell swing or ran on the treadmill. They did report, however, that treadmill running increased calorie burn a bit more than the kettle bell swing did.
That's because the kettle bell swing involves weight, which means that it will keep calorie burn higher for longer after the workout is over than running will. Remember, this is one of the main reasons why HIIT (high-intensity interval training) works better than steady state.
While kettle bells do offer unique exercises that can be done with them, the belief that they are better than barbells and dumbbells is a bit extreme, and recent research from California State University, Fullerton shows why. The barbell group followed a per iodized routine using 80% of their 1 rep max on each exercise for the high pull, power clean and squat.
Of course, kettle bells also have a place in a strength-training program, alongside barbells, dumbbells, cables, machines, bands, suspension training, etc. The real key to making the best progress is to not limit the tools you use to just one type, such as a kettle bell, or even a barbell.
While the hammer is great for banging nails in place, it sucks for cutting wood. Use kettle bells for variety especially on explosive exercises, such as snatches and cleans, or when combining weights with cardio, such as with kettlebellswings.
“I’ve laid the groundwork for you by doing the research in the lab to find out what really works, designing the programs and systems, creating the content, and developing the technology. If you are not doing the kettle bell swing as part of your fitness routine you are destined to a weak, unfit body.
To burn fat fast you absolutely should learn how to dokettlebell swing correctly. Step 1: Stand with your feet shoulder-width apart with a kettle bell about a foot in front of you on the ground.
Step 2: Pull your shoulders down, keep your hips above your knees and tighten your core. Step 3: Lift the kettle bell off the ground and allow it to swing back between your legs.
Step 4: Forcefully drive your hips forward to propel the kettle bell into the air. Step 6: On your final rep, allow it to swing back through your legs, and then place it a foot in front of you on the ground.
Key instruction is to bend in the down position and snap your hips forward explosively! The explosive movement with your hips snapping forward as you swing up helps to build core strength and conditioning.
Choose a kettle bell that allows you to swing with perfect technique while still challenging you. You are probably bending at the knees and squatting rather than hinging at the hips and activating your posterior chain.
Keep a tight core, straight back, and get your hips behind your centerline. Keep your core tight throughout the exercise as if bracing for a punch.
We advise you to avoid this variation, as it places extra stress on the shoulders and spine. Your arms should be locked out, hips behind your center line, knees slightly bent, and your spine should be neutral.
The kettle bell swing is a fantastic exercise to strengthen your body and burn a ton of fat. It is necessary to eat healthy, reduce stress, get sufficient sleep with a combination of cardio and strength exercise to help stave off fat deposits in the body.