This post will reveal the main kettle bell swing benefits and how to do them correctly. It takes time to master the kettle bell swing, but once you’ve got it nailed, this exercise has a wide range of benefits.
These muscles are crucial for better posture, as well as improved sports performance. Kettlebellswings are one of the best kettle bell exercises for developing the entire posterior chain.
Tim Ferris's writes glowingly about the fantastic benefits of the kettle bell swing for rapid fat loss and body recomposition in his New York Times Best Seller The Four Hour Body.” Image Credit Tracy & Mark Ranking Many fitness enthusiasts believe that squats and dead lifts are the kings of exercise.
But Tim Ferris says, “the two armed kettle bell swing is the king and is all you need for dramatic body recomposition results.” Increased cardiovascular fitness Kettle bell swing training is excellent for your heart and lungs, as well as your muscles.
Because they are a full-body movement, kettlebellswings will drive your heart and breathing rate sky-high, which makes them a beneficial and challenging cardiovascular exercise. Better posture Kettlebellswings are one of the best exercises for undoing the effects of prolonged sitting.
Swings work your posterior chain, which are the muscles responsible for holding you upright against the pull of gravity. In many instances, this will also eliminate the back pain often caused by poor posture.
But, if you master a proper kettle bell swing, you can enjoy all the benefits this exercise has to offer while avoiding all the risks. Standing with your feet about shoulder-width apart, pull your shoulders down and back, and brace your abs.
Focus on your hip drive to pop the kettle bell upwards, not your arms. Use your lats and abs to stop the weight swinging upward and then let the kettle bell fall back down.
Tim Ferris's Teaches You How To Do The Russian Kettle bell Swing Russian kettlebellswings generally allow you to lift more weight, and they are easier to learn.
However, it’s all too easy to inadvertently shorten your rep range by not swinging the weight high enough, i.e., below shoulder-height. They involve a more extensive range of motion, which could make them more demanding.
Swinging the weight up until the arms are vertical ensures that each rep is the same, making them easier to judge and quantify. However, raising the weight so high will increase stress on the lower back, which could lead to injury.
The increased range of movement also means you won’t be able to lift as much weight. But, unless you are training for CrossFit competitions, the Russian swing is potentially the safer one, which may mean it’s the best choice for most exercisers.
As recommended by the American Council on Exercise, ACE for short, this kettle bell workout is best done three times a week on non-consecutive days, e.g., Monday, Wednesday, and Friday. With this workout, you do a set of kettlebellswings at the start of each minute, and whatever time is left over is for resting.
With the Noose Fitness Kettle bell Handle, you can add as many or as few standard weight plates as you like, making it both ideal for a range of users and also saving you from buying several sets of kettle bells. Sold without filling, you can easily adjust the weight to suit your needs.
Kettle Grip Kettle bell Adjustable Portable Weight Grip Whether you want to burn fat, get fit, or boost your dead lift performance, kettlebellswings will help.
Remember, to get the most from this exercise; you need to do them correctly and give yourself time to recover between workouts. Dead lifts are one of the best exercises on the planet to change your body dramatically, no matter what your age.
1 This is important because for those with lower back issues traditional posterior chain exercises such as dead lifts, good mornings, etc. For those looking to strengthen the lower back and unable to use these traditional exercises the swing may be just the thing they’re looking for.
This results in a muscle flushing that McGill wrote about, quoting Jay’s 2010 research: The rapid acceleration of the bell via the motion of the hips and knees is accompanied by substantial activation of muscles in both the posterior chain and the abdominal.
They proposed the muscle flushing mechanism as an explanation for the reports of lower pain. Now, sniff air into your belly through your nose and then exhale short and sharp like you’re trying to blow out a candle far away.
But when you use forceful exhalation, known in ROC circles as power breathing, you are essentially creating a stiff wall around that flagpole to keep it stiffer. Using the Cassava maneuver creates a dynamic internal pressure that I believe supercharges the cerebral-spinal fluid flow.
The INTERCAL pressure is greatly increased when you add movement to the Cassava maneuver. Cerebral-spinal fluid is pumped or controlled by respiration that causes movement in the sacrum and cranial bones.
I believe that the spinal curves must be correctly maintained or the flow of information in the nervous system is compromised. In order to do the Kettle bell swing correctly I really had to work on my form and this had an incredible influence on establishing the proper robotic and kyphotic curvatures of my spine.
If we’re looking to the swing to be our one size fits all solution to back care then we must recognize that, for many, swinging the bell overhead is impossible without hyper extending the lower back or jamming the neck or shoulders due to limitations in their thoracic mobility. The swing is an expression of forward force projection such as found in boxing or martial arts, like a straight punch.
We already know that kettle bells are one of the best pieces of exercise equipment on the market that can help you to lose weight, build stamina and strength and give you the body of your dreams if you put in the work. If you simply lift the kettle bell and start swinging, then the chances are very high that you’re going to be a danger to yourself and others…and probably your surroundings as well.
It is essential that you learn proper technique when handling the kettle bell in order to prevent injuries (and property damage) and ensure that you get the most benefit from the exercise. Although it sounds all good on paper, and it seems like something you’ll be able to master…it is highly advised that you receive at least a little of training on how to kettle bell swing by a licensed professional to prevent any injuries.
You’re not doing a set amount of reps. You’re trying to beat the number of reps you did last time you worked out. It’s really a form of density training where the goal is to do more work, in this case, kettlebellswings, in the same (or less) amount of time.
Density training with kettlebellswings will burn tons of calories so that the body fat melts away. You’ll also find, after doing these kettle bell swing workouts for a while, that your fitness levels will improve tremendously.
Even though it may appear simple, using a kettle bell is one of the best ways to meet your fitness and physique goals, no matter what they may be. The swings actually help to raise the glute muscle, creating a rounder and more lifted appearance.
You can burn as much as 1200 calories in one hour of kettlebellswings, which will help you to drop a lot of fat quickly. These swings will greatly improve your cardiovascular system, endurance and help you to perform better in any sport.
As you can see, this is an amazing piece of exercise equipment and you should definitely start incorporating kettlebellswings into your workout. We already know that the kettle bell swing is one of the single most effective exercises for burning fat and leaving behind firm, toned and strong muscles.
But the thing is, when you want to lose weight, you don’t really want to end up being a puny, skinny version of your heavier self. Kettlebellswings can get you the physique you need all while giving you a great cardiovascular workout with very low impact.
A kettle bell swing workout, when done properly, will burn a ton of calories and send your metabolism through the roof. Swings are the perfect exercise move for both the beginner fitness enthusiast and the professional bodybuilder.
Besides having low impact and providing a killer dose of cardio, what muscles do the exercise really work on? But the best part is that you can do your swings in a short one-off workout and reap the rewards of doing a whole circuit of weights in the gym.
Well, the kettle bell swing is one such workout that requires a person to use muscles in the legs and hips in order to generate force while the back muscles, abs and shoulder girdle stabilize the upper force in order to control momentum, balance, and posture. As you swing and breathe, the core is constantly activated throughout the kettle bell workout, which includes the internal and external obliques, diaphragm, multimedia, and transverses abdominal.
The core teams with the posterior chain in order to control the rate and direction of the downward swing while stabilizing the torso. This is a network of fascia and muscles that extend from the hamstrings and calves into the lower back and buttocks.
This group of muscles works together to coordinate movement when you jump, run, swing or throw. During a kettle bell swing, the hips move like a door hinge which causes the buttocks and lower back to undergo a relaxation and activation cycle.
For instance, the one-hand swing focuses on the hamstrings, while a double one relies on the quadriceps to boost the leg drive’s power. So you can see how the kettle bell swing has become such a popular exercise move and a great alternative to traditional cardio.
It not only works multiple muscle groups, but it gives you a great cardio workout, burning as many calories as a 6-minute mile. In today’s world we spend the majority of our days doing things in front of us with terrible posture.
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.
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.
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.