Without proper form, a kettle bell swing workout may cause more harm than good. This is particularly important since you’ll adapt a bent-over posture during specific phases of the workout.
To initiate the forward swing, push your hips up in a forceful motion. If you don’t have anyone nearby, you can record yourself with a camera during the workout to check for poor form.
In the study, participants experienced increases in both maximum and explosive strength from kettle bell workouts. 21 men, aged 18 to 27 years, went through a 6-week training program with bi-weekly workout sessions.
Although the study didn’t involve daily workouts, it’s a useful indicator of the potential benefits to your lower body strength. An interesting aspect of kettlebellswings is they promote positive hormonal responses, which enhances body- fat -burning.
Researchers from the University of North Texas performed a study to verify this. Their research showed significant increases in growth hormone and testosterone levels (10).
The participants did only 12 sets of kettlebellswings involving 30-second workouts with 30-second rest periods, and they only used 35-pound (15.8 kg) bells. Well, according to The Endocrine Society, testosterone helps increase muscle mass and enhance fat loss (9).
It’s also important to remember that your testosterone levels fall as you grow older. Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting — Better Me has a lot to offer to both newbies and experts!
Once you determine the exact calories you expect to burn, you will know how well to complement the 100 kettlebellswings a dayfatloss program with an appropriate diet plan. In the study, 10 men and women aged 29-46 years performed 20-minute-long kettle bell workouts.
Shutterstock However, the actual number of calories you can expect to burn will vary dramatically based on multiple factors, including: Your body weight: Heavier people typically burn more calories.
Your age : Younger people may have more muscle mass, which gives them the capacity to burn more calories. Your gender : Men tend to have higher metabolism levels compared to women.
Your lean body mass : If you have more muscles, you’ll likely burn more calories. As you can see, the specific calorie burn can vary immensely due to variations in all these factors.
Therefore, a useful strategy to figure out your specific calorie burn is to measure it when doing the workout. You can use a heart rate monitor to get a more accurate estimate of your calorie burn.
This is because the kettle bell swing is an all-round fitness workout, much like a cross between circuit weight training and running. Fortunately, kettlebellswings also improve your aerobic capacity, as well as your dynamic balance and core strength.
In the study, researchers tested and found a significant boost in the VO2max (maximum rate of oxygen consumption) of 18 volunteers. The National Research Center for the Working Environment in Denmark performed a study to uncover this benefit (4).
Researchers found that the workouts help reduce pain in the lower back, shoulders, and neck. This is a useful guide since kettlebellswings are a combination of aerobic workouts and weight training.
This gives you at least one rest day for your muscles to recover and avoid injuries. This article is intended for general informational purposes only and does not address individual circumstances.
It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. While I was never exactly shredded, I was making good progress on the big lifts and felt comfortable taking off my shirt in public.
I was still eating like a person with an active lifestyle, but the most movement I was getting was walking from my bed to the couch. That, coupled with the new existential threats of daily existence under the pandemic, meant I was eating a lot of takes out, and food became a distraction from the casual terror of everyday life.
Dan John's 10,000 Kettle bell Swing Workout has earned a reputation as a simple, brutal fitness challenge. The swings are supplemented with squats, presses, or dips for four of the weekly training sessions.
John claims that people who have taken on the challenge dropped fat while adding muscle, saw noticeable improvements in posture and body composition, and made significant gains in overall strength. I wanted a program that didn't require regular gym access while still offering big results to combat my pandemic pounds and general malaise.
By the time the challenge was finished four weeks later, I had dropped nearly all the pandemic weight and a quarter of my body fat. Week 1 of the 10,000 Kettle bell Swing Challenge There are thousands of trainers on the internet insisting their programs are the absolute best way for people to lose weight.
You need to expel more energy than you're putting in (this is called a caloric deficit). That can happen through careful focus on diet, exercise, or most effectively, some combination of the two.
To keep me accountable and make sure I actually finished the 10,000 swings, I asked longtime friend and collaborator Diego Lopez, a comedian and model in Brooklyn, to complete the challenge with me. During the pandemic that's meant coaching clients through Zoom and training sessions in the park.
For people looking to improve their fitness with minimal equipment, Lopez has been a strong advocate for kettle bells. “The kettle bell swing is a phenomenal pattern to strengthen the upright human being,” said Lopez.
The first day of training Lopez completed his 500 swings with a 70-pound bell, but struggled with his grip. The first day of swings (I used a 54-pound bell, as prescribed in John's workout design) and presses took me 38 minutes to complete.
By the end of the last set I looked like I’d just stepped out of the shower and every part of my body felt sore. One of the hardest things about hitting 500 reps in a workout was maintaining good form.
Focusing on the hip hinge and being consistent with the swings can get exhausting, but that's kind of the point. Part of the reason I had gained so much weight over the course of the pandemic lockdown—aside from the obvious stress eating—was because I stopped doing things consciously.
I'd slam back a fourth park drink because they were far cheaper than what I'd pay in a bar. Logging the calories and doing more or less the same workout each day wasn’t sexy, but it did give me a sense of control.
With the beauty of hindsight I can understand what a success dropping three pounds in a week is, but it didn't feel that way at the time. These feelings had more to do with the fact that a big assignment was ramping up at my day job than anything to do with diet or kettlebellswings.
I had a huge project due that required late nights and multiple meetings. The shame of explaining that I'd quit or missed a workout seemed worse than actually doing the swings.
Lopez even shared a story about a late night message from a lady friend he left unheeded—he turned down the booty call to finish his swings. My face looked noticeably thinner and clothes that had been feeling tight fit again.
Getting a decent workout in at under half an hour was incredibly satisfying, even if I continued to look like Swamp Thing after I was finished. He cut his record for completing 500 swings to an impressive 17 minutes, and dropped 10 pounds without tweaking his diet.
My buddy, Diego Lopez, showing off his results from the program. I dropped 16 pounds in four weeks, going from 210 to 194. While the 10,000 swing kettle bell challenge didn't leave me with visible abs or a superhero body, it did leave me in a significantly better body composition than when I started, which serves as proof of concept for Dan John's program.
I kept hoping to come up with some kind of life changing revelation when I discussed the challenge with friends, but nothing profound came to mind. If you make a plan, put in hard work, and remain consistent, you'll get results.
So really, I think the challenge shows that you don't need a gym or personal trainer to get noticeable results from your workouts. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.