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”.
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.
Quadriceps — located on the front of your upper thighs, the quads as they are known, are responsible for knee extension. Gluteus Maximus — known as the glutes for short, this is the most massive muscle in the human body and is responsible for hip extension.
Core — the muscles that make up your midsection, which is responsible for keeping your spine stable. Latissimus Doris — the side/upper back muscles, the lats are responsible for shoulder extension.
Forearm flexors — the muscles in your lower arms that are responsible for keeping a firm grip on the kettle bell. Because kettlebellswings involve so many muscles and joints working together and at the same time, there’s a lot that can go wrong with this exercise.
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.
*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. 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.
Related Posts:Footnotes:Please take a moment and share 5 Epic Kettle bell Swing Benefits for Total Body Conditioning: 5 Epic Kettle bell Swing Benefits For Total Body Conditioning So the kettle bell swing is very demanding on the cardiovascular system without the need to move your feet or impact your joints.
Every time you pick up something from the floor and bend at the hips you are using the dead lift pattern. So another advantage of the kettle bell swing is the large amount of muscle recruitment you get from the exercise.
As you drive the kettle bell up using the hips and legs you recruit a large amount of muscles in the back of the body. The kettle bell swing is different because it strengthens the posterior chain, improving your upright posture which in turn pulls your shoulders back and reveals the chest.
With a strong emphasis on desk jobs and computer work many people spend too much time seated. The kettle bell swing helps to combat this by strengthening the abs as you lock into the upright position.
The abs work hard at the top to prevent the body from over extending backwards, similar to a vertical plank position. During the swing the lower back should also be kept in a static (isometric) position so the movement can be generated by the hips.
The kettle bell swing uses 100’s of muscles in one movement, is very cardiovascular without the need to move your feet, improves your posture and burns lots of calories. If you experience pain when you lean forward or bend backwards then the kettle bell swing is not for you.
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.
A grind is like a missile — constantly being pushed along, no matter how fast or slow it moves. 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. 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! “Are kettlebellswings good ?” is a common and useful question that gets asked in various fitness communities (join this one!
They can decimate body fat, develop intense hip drive, and can seriously improve your metabolic conditioning. But before we dive into answering this question more fully, let’s first define what good means within the world of fitness and exercise.
Good : Description of an exercise that does no bodily harm, and effectively increases progress toward one’s goal. Question #1: Are kettlebellswingsgood for helping you fight pirates on the high seas? Answer: Hmm, hard to say, but my guess is that they could be.
Question #2: Are kettlebellswingsgood for decimating body fat, building strength and hip drive that even “The Mountain” would be jealous of, and increasing your met con abilities? Question #3: Are kettlebellswingsgood for playing running back in the NFL? Answers #2 and #3: Ah, now we are starting to get somewhere. We’ll take a global look at the kettle bell swing first, then dive into the more nitty-gritty of the 3 examples above.
It’s less than a minute and it’ll help level set what the proper technique of a kettle bell swing is: Teaching a proper hip hinge Rapid fat loss in minimal time Developing high capacity for hip power Learning how to absorb, and then redirect load Conditioning the posterior chain (namely the glutes and hamstrings)
When it comes to blow-torching fat right off your body, I’ll put the kettle bell swing up against any other single exercise in existence. A simple workout made up of kettlebellswings, plank, and jump rope will be more of a challenge than it appears on paper, and downright effective.
You see, kettle bell swings, specifically of the heavy variety, develop tremendous hip power. In fact, it’s good for increasing strength in any hip dominant exercise.
And, if you simply want to maintain your dead lift numbers for a while, to focus on developing a different aspect of fitness, heavy swings are your answer. So, the answer to the question of “are kettlebellswingsgood for building strength” is, it depends. But, for big hip dominant exercises, like the dead lift, heavy swings are a great strength building option.
Will the kettle bell swing help you land a 7-figure salary as an NFL running back? On the one hand, your skill as a football player is the ultimate factor determining whether you make the NFL.
So, kettlebellswings probably aren’t your answer. But… the ability to run fast is highly important for playing in the NFL. And… kettlebellswings have been shown to increase net horizontal force production and power.
Since increasing speed is all about power output at the hips, this is important to note, especially for anyone training running fast (or, faster than they currently do). So, while kettlebellswings probably aren’t THE answer to you NFL aspirations, they can definitely help you run faster than you currently do now.
Which, in turn, could possibly be the difference maker on whether you get to play on the big screen for millions of dollars. Wow. We covered a lot of ground answering the question, “are kettlebellswingsgood.” Before I send you on your merry way, let’s quickly recap the kettle bell swing from a 30,000-foot viewpoint.
Are quite possibly the single best exercise for aggressive fat loss, leaning down quick, and placing eyeballs on your six-pack. In closing, it’s fair to say that the kettle bell swing is highly effective exercise to have in your workout arsenal.
After writing this article, I have in fact decided that kettlebellswings will DEFINITELY make you better at fighting pirates of the high seas.