This exercise is one of the best ways to incorporate different types of movements in one workout to burn calories. With each swing, your lumbar extensors are the primary muscles this exercise works.
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.
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.
The kettle bell swing features a dead lift movement pattern that targets almost every muscle in the body. The kettle bell swing is great for people who have time to only perform one exercise because of their busy schedule.
The kettle bell swing is a fine choice as it targets a variety of movements and is not difficult to perform once you get the hang of it. However, be warned not to swing too hard as the deceleration can lead to muscle soreness and make it difficult for you to walk for a couple of days.
This exercise features dynamic movement and utilizes more force which is why you should always read the guidelines and abide by safety measures. These intense movements are what make the kettle bell swing a superior exercise that is sure to have some great results.
A kettlebellswings works wonders on your hamstrings, glutes, core, hips and back. However, the kettle bell swing helps maintain an upright position, improving your posture by pulling your shoulders back.
Everyone, starting from a professional bodybuilder to a casual fitness enthusiast, can benefit from a kettle bell swing. If you want to lose body fat and are dreaming of a leaner physique, perhaps kettle bell training is a good option for you.
Kettle bell training incorporates many high-intensity workouts that allow you to burn fat. Moderate to high repetitions will give your heart and lungs the ideal workout, causing you to feel rejuvenated and alive.
The constant acceleration of your heart rate during HIIT will certainly boost your anaerobic capacity. Big strength comes from performing eccentric movements and workouts that a beginner might be too intimidated to try.
This means it only takes between 30 and 60 seconds before your lungs and heart are pushed to their maximum capacity. This means you really have to fight it to keep your joints in place, resulting in exceptional benefits for your stabilizing muscles.
Most women who work out have a common desire to build strength without achieving the bulky appearance of a bodybuilder. Kettle bell exercises incorporate full body functional movements that target several muscle groups at the same time.
Talk to your trainer about your special needs, and they will be happy to design a workout routine that meets all your specified requirements. Stand with your feet around 6 to 12 inches outside shoulder width, with each side of your foot positioned slightly outward.
Next, brush your arms on the inner thighs, extending your knees and hips while accelerating the kettle bell upwards. Some people advise the kettle bell should be facing completely skyward, but it could cause you to lose control.
Load the heels, not the toes Try maintaining a flat back while performing the exercise Keep the shoulders in their sockets while lifting your chest Do not hinge at the lower back Breathe in on the way up and out on the way down Continue to stand tall throughout the exercise and squeeze your abs Swinging the bell with one hand requires you to put in extra effort and can be twice as much demanding for the shoulders.
Quickly, reverse the direction, driving the kettle bell with your hips, moving the bell straight out. Two-handed kettle bell swing offers low impact training that is also easy on the joints, making it a terrific vertical jumping exercise.
Both exercises promote functional, mobile and strong lower body development. The kettle bell works as a great counterbalance which allows you to stay upright easier than you normally would with other squat exercises.
This will make your abs burn like nothing else while your lower body mobility is also improving. In many ways it can be considered the best hip hinge exercise ever invented and can be equivalent or even better to the traditional dead lifts.
The kettle bell swing will strengthen the posterior chain muscles: hamstrings, glutes and the lower back. John Grimes, a bodybuilder in 50s considered the swing the best erector spinal exercise out there.
A great thing about swings is that it also heavily favors the correct hip hinge form. You really need to learn the correct way to hinge your hips for this exercise and that's perfect for fitness and overall health.
Bend your hips behind and then fully extend them to swing, feel the lower back and glutes. Do these exercises as a superset: after you finish doing swings, follow them by doing goblet squats.
If your overall goals are fat loss, gaining strength, shaping your lower body or improving your ability to move faster or more efficiently then kettle bell leg exercises are vital. The hamstring muscles attach to the bottom of the pelvis and help to extend the hips and flex the lower legs.
Strengthening the hamstrings is very important to help maintain balance between the front and back of the legs and vital for preventing future injuries. Keep your weight back on your heels and slowly push the hips backwards as you breathe out.
Refrain from using a heavy kettle bell during this exercise and treat it merely as an introduction to hamstring training. Due to the high amount of muscle activation used for this exercise you can expect to lift some quite substantial loads, so don’t be afraid to increase the weight once you have mastered the movement.
Practicing this tricky kettle bell leg exercise will challenge your balance and core muscles as well as your hamstrings. Again the back needs to be kept flat throughout the entire exercise and all movement needs to come from a hinging at the hips.
Keeping your weight back on your heels rather than your toes will help to further activate the hamstring muscles. Again weight is kept on the heels rather than the toes as you push the hips backwards and descend towards the floor.
Don’t force your way to the floor if your hamstrings and hips are too tight. When you can reach the opposite foot with good technique then you know you have great mobility in your hips and flexibility in the hamstrings.
Just like the hamstring muscles they attach to the bottom front of the pelvis and help flex the hips and extend the lower leg. The Quadriceps, on many people, tend to be disproportionately stronger than the hamstrings and can therefore affect the position of the pelvis resulting in a forward tilt.
A 90 degree bend in the knee is important for many exercises to also activate the glutes or buttock muscles. Failure to move through this 90 degree range can result in an over dominance of the quads over the glutes and ultimately a muscle imbalance.
The kettle bell goblet squat is the ultimate beginners leg exercise and involves activation of the quads, hamstring and glutes. Squatting down so the thighs are at least parallel with the floor will ensure that the buttock muscles are activated fully.
As with the hamstring exercises keeping your weight back on your heels rather than your toes will ensure better activation of the leg muscles. For many people this natural squatting movement is challenging so practicing without a kettle bell first, holding onto a post or back of a chair can also be helpful.
Remember to keep the chest and rib cage lifted throughout the movement. You will achieve the same quad, hamstring and glute activation as with the goblet squat but challenge the core muscles a little more than you battle for stability.
As more advanced kettle bell athletes will know the racked squat provides a beautiful segue into so many other exercises like the thruster, snatch, one handed swing, clean, high pull, lunge and more. Try to kiss or get as close as possible with the back knee to the floor in order to fully activate all the muscles involved and also maintain good mobility in the hips.
You will also achieve a surprisingly good lower body cardio workout from the kettle bell lunge exercise. The kettle bell bob and weave is our first lateral moving leg exercise and serves as a great introduction into training sideways (frontal plane).
It is important to keep the chest up and rib cage lifted throughout the movement to prevent straining the back muscles. Work up to a total of 20 alternating reps gently getting deeper into the movement each time.
Just as with the bob and weave the objective is to get as deep as possible to maximize activation of the quads and glutes. Again keeping your weight back on your heels rather than the toes will help to further activate the leg and buttock muscles.
Practice 5 reps on each side keeping the chest up and working on increasing the depth of the movement. The kettle bell pistol squat is a true strength based exercise that will max out the quads, hamstrings, and glutes.
You can practice by holding onto a door frame, post or using a band or Tax attached in front of you. Move slow and steady on the way down keeping your weight back on your heel.
Holding onto a light kettle bell can help with counterbalance to stop you from rolling backwards. The kettle bell lunge with rotation adds a more functional training element to the exercise.
Holding the knee above the floor during the twist adds an isometric part to the movement making it a lot more challenging and fatiguing on the quads and glutes. It is important to take your time as you move through the exercise and not rush the rotational element.
Practice the movement by alternating sides as you lunge forwards with the opposite leg. Due to the seamless transitions between the movements you will find this exercise very cardiovascular as well as fatiguing on the legs.
As with all lunge exercises keep your chest up and focus on getting your knee as close to the floor as possible. One of the great benefits of kettle bell training is that you can activate over 600 muscles with certain exercises so not only are you working the legs but the rest of the body too.
If your ultimate goals are fat loss then using full body exercises more frequently can be a real game changer. The movement should not be rushed especially from the racked position, with the kettle bell against the chest, to the overhead press exercise.
Not only are the legs worked during the squatting portion of the exercise but the core and upper body is also challenged together with your cardio. Practitioners should master the racked squat exercise first before adding the pressing element onto the movement.
As the overhead pressing part of the exercise is facilitated by the momentum of the squat, heavier kettle bells can be used. Practice 10 – 15 reps on each side at a medium tempo for a full body workout.
The kettle bell lunge and press is a demanding exercise that not only challenges the quads, hamstrings and glutes but also the core and shoulder too. The exercise begins in the same way as the regular reverse lunge except as you return to the standing position you drive the kettle bell up and overhead.
The kettle bell snatch is a big full body movement that also works into the hamstrings and glutes. A good quality kettle bell swing as well as being comfortable with the overhead press will certainly help.
As a very dynamic exercise the kettle bell moves at a good pace from top to bottom so expect your heart rate to rise quickly. The legs and buttocks are the strongest muscles in the body so often you need to use two kettle bells in order to really challenge them.
Using two kettle bells is not always necessary, anyone who has mastered the Pistol Squat can attest to the sheer intensity of this exercise without the need for too much load. The kettle bells can also be held either down by your sides with arms straight or up in the racked position as shown in the image above.
Remember to lower the back knee carefully towards the floor and work on nice deep lunges in order to activate as many muscles as possible. The double kettle bell clean, squat and press is the ultimate full body exercise.
You can either repeat the same leg circuit for a total of 2 – 4 sets or change exercises each round. You can choose between those more targeted towards the hamstrings, the quads, the full body or using two kettle bells.
Training your lower body using kettle bells is a great choice for fat loss, adding muscle, gaining strength, improving movement skills as well as preventing future injuries. Kettlebellswings are considered one of the best hip hinge exercises and similar to the traditional dead lift.
More emphasis is placed on the posterior chain using the kettle bell swing, these muscles include the hamstrings, glutes, back and hips. Everyone recovers from exercise differently but if the intensity and your overall well-being match you can train with kettle bells every day.