This exercise is one of the best ways to incorporate different types of movements in one workout to burn calories. With stronger muscles, your body can improve its injury resilience, overall fitness, coordination, and balance.
Kettlebellswings start with a powerful thrust that requires your hamstring and glutes to use more energy. Like any other weight training equipment, you need to have a specific number of sets to perform to avoid overworking your body.
According to fitness experts, the recommended number of sets for the kettle bell swing is three with five to ten reps. Next, proceed to bend your knees slightly and grasp the kettle bell with both hands.
This movement will help create momentum to aid in pushing the kettle bell upwards. Over the years, the kettle bell swing has proved to be an effective exercise for fitness enthusiasts across the world.
However, to reap the benefits this workout has to offer, it is essential to learn proper technique and form. Once you accomplish that, it becomes quite easy to fall in love with kettlebellswings and attain the results you desire.
If you've ever been within swinging distance of a weights room, chances are you seen — or executed — this staple. ‘ Kettlebellswings will teach you how to use your full core,’ says PT Casper van Heerlen.
‘It also targets your posterior chain — the string of muscles running along the back of your body,’ says Shone Hendricks, head of sports science at the High Performance Center at the University of Pretoria. These are neglected in lots of workouts and help to strengthen your alignment and improve posture.
Thanks to the intensity of the kettle bell swing, they also get your heart rate pumping, making them an effective cardio move too — a study by the American Council on Exercise and University of Wisconsin-La Cross’s Department of Exercise and Sport Science found that swings could 'markedly increase aerobic capacity, improve dynamic balance and dramatically increase core strength'. Stand with your feet shoulder-width apart and squat down to pick up the kettle bell with both hands in an overhand grip.
Look ahead, not down, and keep your spine aligned and your knees slightly bent throughout the movement. Allow the weight to drop back down, hinging at the hips as it swings between your legs.
Focus on clenching your glutes at the top of the move and keeping your back straight. In the American version of the exercise, you'll bring the weight higher than chest or shoulder-height, all the way up overhead.
Unsurprisingly, this is tougher — it requires greater mobility and will challenge your cardiovascular system even more, meaning you'll send your HR climbing even higher. You'll get all the strength benefits, and it's a safer option too — you don't want to be flinging any kettle bells near your head without full confidence in your ability to control them, do you?
‘This move will start to feel uncomfortable given your limited range of motion as the baby gets bigger,’ says Hendricks. Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Kettlebellswings were introduced to the US by Russian fitness expert Pavel Tsatsouline at the turn of the 21st Century.
Since their introduction, Russian kettle bells have become a familiar sight in many gyms and a popular choice for home workouts. They also come in a wide range of weights, which means that you can use them at any stage of your fitness journey and can benefit whether you’re an experienced or novice user.
The two-handed swing uses the hamstrings, glutes, quads, hips, core, back, trapezium, shoulders, and forearms. The intensity means that you will feel the burn after a decent set, and with a good 30-minute workout you will be sweating profusely, your heart will be pumping faster, and oxygenated blood will be coursing through your veins.
As long as you maintain good form, you don’t have to use a heavy bell, especially for cardio training. He also advises having two additional, heavier, bells for progression and for use in some other types of kettle bell exercise.
As the kettle bell descends from the swing, gravity ensures that the bell will feel a lot heavier, especially as you reach the end of your set. As with any exercise, but perhaps more so with a full-body kettle swing workout, good form is vital to ensure the best results.
When performing the swing, all your weight should be placed on the heel and middle of the foot and should never transfer to the toes. You should also keep your neck and head in alignment with your back so ensure that you are always looking ahead at the horizon while performing this movement.
The height you raise the kettle bell will be determined by the amount of power you can muster from your hip thrust. The number of reps and sets you need to perform depends on your fitness level, what you’re trying to achieve, and the weight you’re using.
The length and frequency of your kettle bell workouts depends on the intensity and difficulty of the session. Kettlebellswings are a full body workout, and whether you are training increasing strength or stamina, or even to lose weight, research suggests that shorter sessions are more effective.
They utilize virtually every muscle in the body, and they are effective for weight loss as well as explosive strength training. They also require very little equipment, and the intensity of the workout can be increased so that you continue to make the gains you’re looking for.
Kettle bells are pieces of portable exercise equipment that helps work your posterior chain muscles found in the butt, hamstrings, back, and abs. This is why we are going to learn how kettlebellswings can strengthen your core and burn fats to get well-toned abs.
Kettlebellswings will build abs; however, it also depends on how you will swing the kettle bell or use it in a workout routine. It’s a simple and fast movement that coordinates your grip, hamstrings, glutes, hips, lats, pecs, and abs.
With such weight, it takes effort to grip a moving kettle bell and force to stabilize the core. The good thing about a kettle bell swing is that it boosts metabolism by keeping your muscle mass while increasing your body’s ability to burn calories.
Kettlebellswings are absolutely good for the core, though keep in mind that you shouldn’t focus solely on this. Swings target your core ’s muscles such as the glutes, hamstrings, hips, and even the shoulders.
When you swing a kettle bell, a pulse-like contraction in the abdomen occurs, stiffening your core while also stabilizing the spinal column. Repetition of kettlebellswings can work wonders, but incorporating swings into routines is more fun and productive.
This type of swing is more challenging because you’ll use only one side of the body, which means tension in the core is vital to remain balanced. Two-Handed Kettle bell Swings : These let you squeeze your stomach and work your way up while keeping a stable movement to contract on the way down.
You will achieve well-toned abs since kettle bell lateral swings pushes your core to exert more effort. “The kettle bell swing is an essential foundational movement that translates to just about every single activity a person does, from standing and walking to running and jumping.
For the more advanced athlete, the swing develops power and explosiveness essential for speed, jumping, acceleration, and more,” says Matt Veil, head trainer at EverybodyFights in Lexington, Kentucky. “Whether you’re a beginner, intermediate, or advanced athlete, it’s a tremendous tool to use to enhance performance and overall ability.”
It’s an explosive movement, and if you’re not giving all the power to your lower body and mastering the hip hinge correctly, you could be doing more harm than good. Including hurting your lower back —a common injury that can occur from one too many incorrect swings.
“Focusing on driving the movement from your hips will help maximize hamstring and glute utilization while minimizing reliance on the quads for knee extension. The further away from your body the kettle bell travels during this phase, the longer the lever (you arm) will be, which bleeds power and increases the risk of you using your back instead of your extensor muscles.
Keep your core engaged and braced, chin tucked, and spine straight. Driving from the hamstrings and glutes, the next part of the movement is a powerful thrust forward into full hip extension.
While the hamstrings, glutes, and hips are the engine of the kettle bell swing, the brakes are just as important. Your core is what stops the movement at the top and prevents hyper extension of the lumbar spine.
At this point in the pandemic, you may be getting tired of your same old home workout routine and inspired to try something new. As a personal trainer who is missing working out in the gym, I certainly have started looking for ways to keep exercise interesting.
They have an odd center of gravity that requires you to recruit your stabilizing muscles to do traditional exercise moves. They’re a great piece of workout equipment to use to burn a lot of calories in a short amount of time.
One study found that during a twenty-minute kettle bell workout, participants were burning about 20 calories a minute. Kettle bells are a great investment for your home gym because they give you a lot of bang for your buck.
Many of the workout moves allow you to be stationary on a mat or in a small section of your home that allows for movements like swings, squats and overhead presses while lunging. A quick Google search will turn up dozens of exercises that you can perform using a kettle bell.
As you squeeze your glutes and straighten both legs to stand, use the momentum to swing the kettle bell out in front of you. With this simple exercise, you're working your entire backside and core, while also getting your heart rate up.
Kettle bells do provide a better cardio workout because of the swinging action and extra movement involved in the exercises. Kettle bell exercises also activate all the muscles in the back of the body in a way that dumbbells do not.
Plus, since the weight isn’t balanced like a dumbbell, your body needs to work harder to stabilize your core because the center of gravity constantly changes. Stephanie Man sour is health and fitness expert, certified personal trainer, yoga and Pilates instructor and weight-loss coach for women.