Many fitness enthusiasts believe that squats and dead lifts are the kings of exercise. But Tim Ferris says “the two armed kettlebellswing is the king and is all you need for dramatic body recomposition results”.
This post will reveal the main kettlebellswing benefits and how to do them correctly. It takes time to master the kettlebellswing, 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. Your heart rate will also soar when you swing a kettle bell, which makes kettle bell swings one of the best strength training exercises for fat loss and weight loss.
Tim Ferris's writes glowingly about the fantastic benefits of the kettlebellswing 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 kettlebellswing is the king and is all you need for dramatic body recomposition results.” Increased cardiovascular fitness Kettlebellswing training is excellent for your heart and lungs, as well as your muscles.
Because they are a full-body movement, kettle bell swings will drive your heart and breathing rate sky-high, which makes them a beneficial and challenging cardiovascular exercise. Better posture Kettle bell swings 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 kettlebellswing, 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.
However, it’s all too easy to inadvertently shorten your rep range by not swinging the weight high enough, i.e., below shoulder-height. 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 kettle bell swings at the start of each minute, and whatever time is left over is for resting. *Note: kettle bells are popular home workout gear, and some items are not yet back in stock, so you might need to be preordered.
AmazonBasics Vinyl Coated Cast Iron Kettle bell Weight 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.
Kettle Grip Kettle bell Adjustable Portable Weight Grip Kettle bell cleans and snatches come close, but they are much trickier to master.
Whether you want to burn fat, get fit, or boost your dead lift performance, kettle bell swings will help. Remember, to get the most from this exercise; you need to do them correctly and give yourself time to recover between workouts.
For lifters, this makes them a useful assistance movement for the squat and dead lift.” ¹ Dead lifts are one of the best exercises on the planet to change your body dramatically, no matter what your age.
Related Posts:Footnotes:Please take a moment and share 5 Epic KettlebellSwing Benefits for Total Body Conditioning: 5 Epic KettlebellSwing Benefits For Total Body Conditioning I don’t like spending much time on single exercises unless they are awesome for helping athletes get better or get back to their sport after injury.
I wish I could summarize this article into “it helps” or “it’s a waste of time,” but the kettlebellswing is one of those exercises just good enough to talk about but not clear enough in practice and in research to show undisputed value. Unlike the squat or other movements, the kettlebellswing has very little research to show efficacy in training, mainly due to the fact it’s hard to load in a way that is truly progressive.
It’s likely this article will not persuade you to change your mind if you lean toward one side or the other, but if you are on the fence, you will likely step off and find a place for the exercise in some way. An athlete who has played sports for years decelerates their body and produces high outputs in games and in practices, so we can’t view them as a sedentary or low-fitness examples.
In this review, I cover the five needs of coaches: keeping athletes fit, big, strong, fast, and resilient to injury. Therefore, for the sake of this argument, I will say that the exercise is perfectly safe to perform under supervision, and I will only focus on the adaptations or possible benefits from acute experimentation.
However, I don’t think it will make such a huge difference that we can scoff at the results of the research and say the swing type is the reason it didn’t work if the outcome is poor. The most important study is sprinting performance, but there is very little available, likely due to smart researchers knowing that it’s unlikely that kettle bell swings are secret speed weapons.
Trust coaches to know from trial and error if a solution works, as they have been experimenting due to the force of competition for decades. The first study looking at potentiating did hint that the population may not have the ability to create enough of a stimulation due to loading, but with recreational athletes, those are the realities.
True, technique matters, but if it requires so much precision to do, then the results need to be impressive with a follow-up study showing motion capture and speed testing. In summary, I don’t think swings will ever show up as a speed tool no matter how heavy or how skillfully athletes do them in training.
Finally, most of the studies I see compare controls or workouts that resemble exercise programs for “unfit” populations. You can say that both weightlifting movements and kettle bell exercises have no effect on jumping, but to me this simply shows that performance and fitness research belong in separate worlds.
I am not going to cover the risks of injuries with kettle bell swings, but I do know some coaches will make an argument that they are dangerous because there is always a chance of someone getting hurt. The current buzz with swings is that they are alternative forms of power development due to a number on a force plate or activity from an Egg electrode.
No article demonstrated exciting findings for hamstring and glute recruitment, but I liked that the Australian study evaluated three styles of swings and showed that a good hinge makes a difference. Based on the findings of the hamstring exercise comparison, it appears that kettle bell swings are better suited for the semitendinosus rather than the biceps memoirs.
I hate to sound pessimistic, but based on lack of intervention studies and the interpretation of the acute Egg data, there is not enough infrared evidence to demonstrate that kettle bells are potent choices to help soccer teams stay healthy. They do activate the glute and hamstring enough to be part of a program, just not enough to highlight them as singular solutions in injury reduction.
Like explosive strength, we need to compare what is the baseline we expect to help athletes rather than elderly patients or general populations. In summary, kettle bells for hypertrophy are not great, as power exercises are less about mechanical overload and more about rapid expressions of strength.
So, if you do recreational fitness and want to swing for some general health benefits and get some incidental muscle cross-section, have fun, but you won’t win an Olympia title any time soon. Most people look at conditioning as endurance, so kettle bell swings helping an athlete run faster at the end of a long match isn’t the same as someone trying to be fit for metabolic health.
Thus, we don’t see much in the research outside low-grade evidence that kettle bells can be a great circuit solution, but not an aerobic capacity session outside Tabata-style intervals. Swings are demanding in terms of muscular fatigue, so endurance athletes will likely not benefit from adding them or replacing conventional training.
Specificity matters as well, so swinging may increase mitochondrial changes, but running or cycling faster isn’t proven. If you want general fitness, kettle bells are promising; if you want athletic performance conditioning, they’re not appropriate for team or field sports.
I will save you the time and burden of deciphering the research and say this: Nothing in the studies demonstrates that if you do kettle bell swings for the typical 15 minutes or less, you will become the next champion in sport, but you could burn enough calories to become significantly leaner. Feel free to decide what works for you, but after digging in the research more to fully give kettle bells a fighting chance, they seem to be a great fit for general preparation and teaching, not for max speed or hypertrophy of advanced athletes.
Kettle bells are part of training and add much-needed variety to a general fitness program, but don’t expect them to be the missing ingredient in elite sport. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes.
Thomas Edison once said, “The doctor of the future will give no medicine; instead he will interest his patients in the care of the human frame, nutrition and the cause and prevention of disease.” 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. Because of the dynamic nature of the swing the opportunity to overload or injure the body is quite low.
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 Kettlebellswing 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. Set up as if you were doing a conventional two hand swing : hips back shoulders down, lats engaged, connected and linked to the bell.
The key principle of Hard style Kettle bell training is that, to quote Pavel, “We choose power over efficiency, choosing maximal acceleration in the quick lifts and maximum tension in the grinds.” 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. If you’re an athlete with a vertical component to your sport such as in Olympic weightlifting, Highland Games, or even swimming, then try the snatch.
Picking the right tool for the job will go a long way to ensuring your back stays healthy and strong for years to come! 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 KETTLEBELLSWING is the best thing that you can do for your training regardless of your goal.
If you want to build strength, kettle bell swings will forge a grip of steel and will add pounds to your dead lift & squat. If you want to boost your athleticism, kettle bell swings 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.