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How Much Kettlebell Swing

author
Daniel Brown
• Wednesday, 14 October, 2020
• 21 min read

The kettlebellswing is a powerhouse when it relates to burning fat, building muscles, and improving your cardiovascular system. Burn a bunch of calories Studies#1 The American Council on Exercise (ACE), researchers found that a kettle bell workout can burn up to 20 calories a minute (1).

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Contents

This means that a 20-minute kettle bell workout could burn up to 400 calories. The participants would use a 16 kg (35lbs) kettle bell to complete the workout.

They were told to go at their own pace and take as much rest as they needed. The subjects completed an average of 265 swings in the 12-minute workout.

Using a metabolic cart, researchers found that the participants burned an average of 160 calories in the 12 minutes, an average of 22 swings per minute (2). Now, I understand that 160 calories aren’t anything to write home about.

The heavier you are, the more calories you will burn (assuming all other variables are equal). Obviously, the heavier the kettle bell, the more calories you will burn (assuming all other variables are equal).

The subjects completed an average of 22 swings per minute. It is fair to say that not everyone will burn an average of 20 calories per minute, like in the Ace study.

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But that doesn’t mean everyone will only burn 160 calories in 12-minutes, like in this study. There are too many variables that determine how many calories a person could burn for any given activity.

Age Weight Gender Activity level Your lean body mass (more LBM equals more calories burned) Your metabolic rate Full body workout The Kettle bell swing works your core, back, shoulders, hamstring, quads, glutes, forearms, and chest.

Move that shit as fast as you can (while keeping control) for 3 to 5 sets of 1 to 5 reps. The Kettle bell swing used in high-intensity workouts such as HIIT AND Tabatha will increase your anaerobic (without oxygen) capacity.

Aerobic capacity is the ability of your body to transport and use the oxygen you breathe. If you ever have felt out of breath after just 3 or 4 minutes of jogging, then you need to increase your aerobic capacity.

Your heart and lungs will curse the day you were born, but you’ll improve your aerobic capacity. The last time I completed this challenge, I lost 8 pounds in the first seven days.

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The prescribed kettle bell weight for this challenge is: For women-16 kilos or 35 pounds. If you are feeling brave, you can perform this workout a few more times.

Just make sure you rest an adequate amount of time between workouts. Kettlebellswing workout #5 Pick an amount of time and see how many kettle bell swings you can perform.

Kettlebellswing workout #6 Pick how many swings you would like to complete as quickly as possible. The kettlebellswing is a serious way to pack on muscle, increase your strength and cardiovascular endurance, while burning a shit ton of calories.

They are an excellent way to get your workout on and kick some ass in the least amount of time possible and without having to leave the comfort of your home. You can buy a kettle bell anywhere, from sporting goods stores, Amazon, and even Walmart.

Please, feel free to share this blog post! That being said, the number of people fit and skilled enough to perform 25+ high-quality swings in a set without losing technique is very small relative to the number of people swinging kettle bells, so this question is really only valid in the context of a skilled kettlebeller.

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Naturally, once a person has 10,000 or so swings under their belt, they are going to become significantly stronger and much more efficient than they are today. Dedicated kettlebellers will need to raise their “standard weight” to 24-32 kg or more with time, although the same reps and math will apply.

Kettle bell Swings were once exclusively performed by athletes in the Soviet Union. Now you'd be hard-pressed to walk through a gym and not see at least one person doing this incredibly versatile exercise.

You need to master several KettlebellSwing form tips to get the most out of this fantastic exercise. Step 1: Stand with your feet shoulder-width apart with a kettle bell about a foot in front of you on the ground.

Step 2: Pull your shoulders down and back and brace your core before starting the exercise. Step 3: Lift the kettle bell off the ground and allow it to swing between your legs.

Step 4: Forcefully drive your hips forward to propel the kettle bell into the air. As the kettle bell lowers, move immediately and fluidly into the next rep.

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Step 6: On your final rep, allow it to swing back through your legs, and then place it a foot in front of you on the ground. A loose core makes for a sloppy KettlebellSwing and puts stress on your spine.

Imagine that your upper body is in a plank position with your torso hinging on your hips. This keeps your spine in the proper position and makes your glutes, not your lower back, do the majority of work.

We advise athletes to avoid this variation, as it places extra stress on the shoulders and spine. The rhythmic nature of the KettlebellSwing makes it a wonderful move for improving your breathing technique.

Take a deep diaphragmatic breath (through your stomach) as the kettle bell lowers, and exhale fully during the swing. They explosively extend the hips and drive them forward, creating the power needed to swing the kettle bell.

Your quads extend your knees to provide an extra power boost. Your core and back muscles engage to keep your torso stable and your spine in a neutral position.

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These muscles also help decelerate the kettle bell during the downswing, while maintaining control of your body. The hip hinge is a fundamental movement pattern that all athletes should perfect.

It's important for athletic skills like jumping, and for exercises like the Dead lift and Squat. This allows your strong and powerful glutes to maximally contribute to the movement, while keeping your lower back safe.

Since the KettlebellSwing is a full-body movement, it's a great option for conditioning and training muscular endurance. According to an ACE Fitness study, a Kettle bell Snatch workout, which is similar to the Swing, burns approximately 20 calories per minute.

However, the focus of the exercise is on the hip hinge, which is driven by the glutes and hamstrings. You will use lighter weight than the traditional Swing, but the single-arm variation is more challenging for your core.

Once you perfect your form, gradually increase the weight so your muscles feel challenged in your set. With that common misconception out of the way, let’s clear up another, because it’s not just the name of this old school-turned-trendy exercise tool that trips people up.

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If that sounds too good to be true, maybe it’s because you’ve never swung a kettle bell with pinpoint precision. With this step-by-step guide, you’ll learn to use your legs (and hips, glutes, and core) to perform the perfect kettlebellswing.

As it turns out, dancing the salsa and swinging a kettle bell have a lot in common. But they do share a coaching cue that makes every movement possible: It’s all in the hips.

And unlike the little movers (calves, biceps, triceps, and deltoid), the big movers are capable of moving big weight and burning massive amounts of calories. But the good news is its a piece of fitness equipment that actually lives up to the hype.

Keep arms long and loose while squeezing shoulders blades together and engaging your core. Soften knees, shift body weight into heels, and lower butt back and down toward the wall behind you.

Driving through heels, explode through hips to send weight swinging upward from quads. Achieving this finish position requires you to snap your hips through, contracting your core while squeezing glutes.

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As the kettle bell begins to descend, let the weight do the work as you ready your body for the next rep. Shift weight back into heels while hinging at the hips and loading both the hamstrings and glutes.

Receive the weight, allowing the kettle bell to ride back between legs. As it makes the transition from backward to forward, drive through the heels and hips to repeat.

There’s nothing like an arms race to create animosity among nations (or in this case, coaches and their respective exercise communities). Instead of stopping at eye level, the American swing finishes with the arms and kettle bell overhead.

Our expert Chris Finn, certified personal trainer at Life Time at Sky and Strongest level-two kettle bell instructor, never recommends the American swing due to the risk of injury to your shoulders. That said, the decision on where to pledge your allegiance should be based on personal ability level and safety.

Kettle bells are uniquely capable of helping you lose weight, and boost aerobic capacity, apart from increasing strength. To take advantage of this valuable exercise device, you can try out the 100 kettle bell swings a day weight loss program.

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To benefit from the 100 kettle bell swings a day weight loss program, you must do it right. 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 kettle bell swings 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 kettle bell swings involving 30-second workouts with 30-second rest periods, and they only used 35-pound (15.8 kg) bells.

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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.

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 kettlebellswing is an all-round fitness workout, much like a cross between circuit weight training and running. Fortunately, kettle bell swings also improve your aerobic capacity, as well as your dynamic balance and core strength.

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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. To answer that question, you need to consider physical activity recommendations by reputable organizations.

This is a useful guide since kettle bell swings 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.

All kettle bell exercises are based on full body movements so unlike dumbbell training there are no isolation based exercises like bicep curls or tricep extensions. Kettle bell exercises use 100’s of muscles at a time meaning you are able to lift more weight but also condition the body quicker.

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The KettlebellSwing is based on our strongest movement pattern: the Dead lift (see image below). Whenever you pick something up from the floor you are using the dead lift movement pattern.

So in terms of kettle bell training you should start with this basic movement pattern before moving on to the kettlebellswing once it’s mastered. A light kettle bell will not challenge your full body especially not your powerful hips and legs.

Kettle bells are traditionally available in the following sizes and classified in goods, a Russian weight measurement: Remember you should start with those big strong exercises using the dead lift movement patterns for the best results.

Trust me, I’ve never trained a lady who has started on anything lower than a 8 kg (15lbs) kettle bell. Women will drag suitcases, carry shopping bags or hold children under one arm, you are stronger than you think, so start with at least a 8 kg (15lbs).

I have trained men using kettle bells above 24 kg (53lbs) but for the majority of your basics this is as heavy as you will need to go. It is possible by changing exercises and increasing the difficulty of movements to only ever need one kettle bell if you make the correct purchase to begin with.

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Most women will start their kettle bell journey with a 8 kg (17lbs) and progress to a 12 kg (25lbs) relatively quickly. Most male beginners will start with either a 12 kg (25lbs) or a 16 kg (35lbs) depending on their weight training background.

Even more than that it is a move that lets us explosively express what’s called “hip extension.” If you do those things right (and because we increasingly sit so much, we occasionally do it wrong), you’re squeezing your glutes and your lower body is driving your ability to stand up.

This action is crucial to moving and standing correctly, and critical to improving your athleticism (and your squat and dead lift movements). This doesn’t just miss the point of a kettlebellswing (hip extension) but it’s dangerous for your shoulders, too.

You end up trying to finish the swing with your shoulders, placing your rotator cuff tendons in a compromised position. The height of the kettle bell is strictly a function of how aggressively you straighten your legs and squeeze your glutes.

Ex says: The American kettlebellswing has you swinging to a wildly high target (overhead) and that’s problem one. Problem two: if your shoulder mobility isn’t ideal; you'll compensate by arching through the lower back.

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Swing Cues Ex says: Your upper body isn’t the driver of the kettlebellswing ; it’s only a lever. Ex says: This is a lower body move, and your arms shouldn’t be anything more than a lever for the bell.

If you explosively and powerfully stand up, and really exaggerate that glute squeeze, your torso will naturally pop up and the bell will translate forward. Ex says: Critical in the kettlebellswing is not letting your lower back drive the movement.

Brett Williams, NASA Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. But, in the last decade or so, they’ve seen a resurgence in popularity, not least because they are a part of so many CrossFit workouts.

Of all the exercises you can do with a kettle bell, the swing is arguably the most popular and may even be the most valuable. Many fitness enthusiasts believe that squats and dead lifts are the kings of exercise.

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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.

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.

Because kettle bell swings 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 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.

Russian kettle bell swings 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.

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.

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.

Other Articles You Might Be Interested In

01: Ideal Kettlebell Weight For Men
02: Ideal Weight For Kettlebell
Sources
1 www.mensjournal.com - https://www.mensjournal.com/health-fitness/how-to-choose-the-right-kettlebell-weight-w447908/
2 www.onnit.com - https://www.onnit.com/academy/what-is-the-best-kettlebell-weight-to-start-with/
3 www.cavemantraining.com - https://www.cavemantraining.com/caveman-kettlebells/weight-kettlebell/
4 www.simplefitnesshub.com - https://www.simplefitnesshub.com/what-kettlebell-weight-woman-use/