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. 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.
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.
Most male beginners will start with either a 12 kg (25lbs) or a 16 kg (35lbs) depending on their weight training background. As the kettlebellswing uses the powerful muscles of the hips, butt and legs most men with start using a 16 kg (35lbs) and women a 12 kg (25lbs) for the two handed swing.
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).
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.
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.
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! The KettlebellSwing is the most important kettle bell exercise of all but also the one that most people struggle to master.
Kettle bell swings are based on the dead lift movement pattern and hit almost every muscle in the body especially those of the posterior chain resulting in a stronger back and hips. If you only had time to do one kettle bell exercise then KB swings would be a fine choice.
Below I have gone into great detail about how to get your kettlebellswing form correct so let’s get started: It targets the posterior chain and essentially you are loading and reloading the back of the body as you accelerate and decelerate the kettle bell.
Also, at the bottom of the kettlebellswingyou are decelerating its load and forcing the muscles to absorb and then reverse the swings' momentum. “ Over the last decade or so, kettle bell exercise has enjoyed a successful reintroduction into the fitness industry.
If your main objective is fat loss then there are not many single exercises better than the kettlebellswing. Kettle bell swings targets over 600 muscles in one go creating huge demands on energy consumption which in turn means more calories burnt.
Huge amounts of oxygen are required to fund the kettlebellswing movement so it only takes between 30 – 60 seconds before your heart and lungs are really working hard. Based on these observations, the “man-maker” kettle bell drill provided a metabolic challenge of sufficient intensity to increase _V O2max.
If you suffer with bad knees then often the swing can be tolerated due to the lack of excessive bend at the knee meaning you can still strengthen the legs, hips and your cardio without needing to squat or lunge. Kettle bell swings develops lots of explosive power through the hips and legs which is vital for most sports.
Unlike lots of other exercises you hardly need any room to perform the KB swing. Your feet will not move and the kettle bell will only extend slightly further than your hands so you could work out anywhere within a 6-foot square space.
You will get some conditioning through the quads but not as much as with squats or lunges, great for women because it will not bulk up the legs. Kettlebellswing muscles worked lower back should act in an isometric manner meaning that it should maintain a flat or neutral spine throughout the movement, the core muscles will help to maintain this position.
However, this is not such a bad thing as the chest is often overworked by men resulting in rounded shoulders. In fact kettle bell swings can help improve a chests' appearance by producing a more upright posture and pulling the shoulders backwards.
There are various different types of kettlebellswing (more on these later) but to begin with it is important that you master the basic hip hinge movement. “ Briefly, the swing exercise is initiated by driving the (15), loading the hamstrings while maintaining correct alignment between the back of the head, and the C8 and sacral vertebrae, and “packing” the shoulder neutral shoulder girdle).
Watch the tutorial video below which explains the importance of the hip hinge: To ensure that your weight distribution is correct you can practice a few kettle bell swings with your toes curled back towards you.
There should be a straight line running from your tail right up to your shoulders, these are all the kettlebellswing muscles of the posterior chain. Keep your chest raised high as if being pulled up by your rib cage.
The head needs to be positioned so that it creates a good alignment at the neck. I will often teach beginners just to focus on the horizon as a lifted chin at the downward part of the kettlebellswing will help to keep the back flat.
Depending on the width of the kettle bell handle you are using you may be able to hold on with all fingers from both hands, this is the best option. During the swing the kettle bell is constantly trying to get away from you and so good grip is required just to keep holding on.
The forward bending movement should come from a crease at the hips and not a dipping of the knees. A good way to monitor this is to take the kettle bell only to the mid forearm on the inner thigh.
The top of the kettlebellswing can vary and will be dictated by the strength and power of your hips and posterior chain. The harder and faster you drive your hips forwards the higher the kettle bell will want to go.
So a good hip snap but only a height of 45 degrees is a better start than using your shoulders to pull the kettle bell up the rest of the way. This technique works inline with nature stimulating your extensor muscles as you straighten up and forces the air out as you fold forwards.
As the weight increases your diaphragm steps in to help out your core muscles and stabilize your spine. If you do opt for starting from the ground then start with the kettle bell 12 inches in front of your toes, load your hamstrings and entire posterior chain by putting your weight on your heels, brace your abs, pull back between your legs and then drive your hips forwards with everything you ’ve got.
Don’t attempt to twist your upper body and swing it to the side of your one foot. During the last kettlebellswing repetition, decelerate its momentum as it swings between your legs and come to a steady stop in front of you, keeping your lower and upper back flat at all times.
If your timing is off you will not generate the correct power through your hips and also “muscle” the kettle bell up more with your shoulders. When the kettle bell is at its lowest point between your legs your hips should be the furthest back they can be.
As mentioned earlier, all the power for the kettlebellswing comes from the hips and posterior chain. If you want to generate the maximum amount of power then explode forwards with the hips and snap them to vertical.
Here’s a drill to help improve your kettlebellswing form and hip snap: Solution: Don’t get into a rocking routine when you swing, remember its 2 moves, backwards and forwards, nothing else.
Solution: If your stance is too wide you will lack power and reduce the amount of leverage you have through your hips and knees. Swinging the bell just to horizontal with the floor or reducing the weight may also help you to master this technique.
Solution: Ensure that the complete kettlebellswing comes from the hip snap and not the shoulders. If you are getting sore upper back or neck muscles you are probably using your arms and shoulders too much.
If you find that you are getting a very sore back then re-address your technique starting at the hip hinge. Solution: As the kettle bell reaches the transition period at the bottom between your legs ensure that the bell does not flick.
Solution: A common problem when your weight is not kept in the middle and heels of the feet. If you find this is happening sit further back on your heels and keep your chest up.
Solution: Keeping your head up at the bottom part of the kettlebellswing can cause a jarring of the neck if you go too low. Solution: Don’t be lazy starting and finishing your swings this is the worst time to take your eye off your technique.
Keep your back flat and use your hips to pick up and put down the bell. The kettle bell is held with both hands so the total body works in a symmetrical forwards and backwards movement.
Swinging the kettle bell with one hand does two things: firstly it doubles the load on the one shoulder joint and secondly it pulls the upper body into rotation requiring more core stabilization. “The study showed for the first time that 1-armed kettlebellswing induced greater activation of the contralateral side of the upper erector spinal than that of the ipsilateral side and greater than during 2-armed swing.
The lower erector spinal or external oblique was similarly activated on both sides during both swing exercises. With the alternating swing the brain has to start working a little harder, you need to focus or you can miss and drop the kettle bell.
You will need lots of focus and a good swinging technique to perform this effectively and safely. Great for training outside and to add an addition element to the regular two handed swings.
Progression : once you reach this point you are very comfortable with the swing and the next two variations can be completed when you feel ready. Holding a kettle bell in each hand will double the load placed on your total body so be careful.
The kettle bell is taken across the upper body rather than between the legs so you also need to be careful not to hit the front knee. As you continue practicing and working on the kettlebellswingyou will get to a point where you need to increase the kettle bell weight.
I have found the following system very effective for knowing when to increase the weight safely: It has taken years of teaching and training with kettle bells to discover all these finer points so please save yourself some time and learn from my experience.
Remember to first master the hip hinge before moving on to two handed KB swings. Go nice and steady and you ’ll be falling in love with the results that short and simple kettlebellswing workouts can deliver.
The kettlebellswing targets 100’s of muscles in one movement creating huge demands on energy consumption which in turn means more calories burnt. Kettle bell swings are therefore a great way to improve physical endurance, muscle strength and conditioning, cardiovascular functions, and increase lung efficiency.
Yes, at the top position of the kettlebellswing the core has to work hard to control your pelvis and prevent you from overextending your hips. You ’ve breached the barbells and dominated dumbbells, but if you ’re still steering clear of kettle bells you ’re missing out on arguably the best burn at the gym.
Think about a baseball bat, says trainer Jason C. Brown, creator and owner of certification program Kettle bell Athletics. “Kettle bells create a longer lever arm, which requires you to use more force to move an equal weight the same distance,” Brown says.
The general rule of thumb is the more joints involved, the heavier the kettle bell weight you can use. The dead lift is a multi joint move, so the average guy can probably handle 32 kg/70 lbs here to start, Brown says.
When you feel confident that you have the form down sans resistance, reach for a 12 kg/26 lb kettle bell. Since form is so imperative here, Lopez says you shouldn’t move up a weight until you ’re able to maintain perfect vertically with your arm, keep the elbow fully locked throughout all 14 steps, and feel comfortable going slow (most people rush due to discomfort).
But because it doesn’t require swinging momentum or extension, a carry has a lower risk of injury than other kettle bell moves, which means you can go a bit heavier. Grab a kettle bell that’s the equivalent of half your body weight to carry in each hand, Brown recommends.
When performed correctly, kettle bell swings build total-body strength, power, and balance, while improving cardiovascular stamina, all with one piece of equipment. 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.
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.
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). The movement originates at the groin and finishes at eye level.
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.
Start and finish the swing by loading, firing, and hinging at the hips. 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.
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.
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 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.
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.
Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. Before you pick up a weight and start waving it around, take note that it's extremely important to pay attention the movement here.
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. 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.
This article will provide you with all the information you need to pick the correct kettle bell weight and perform exercises with proper form. And to make things easier for you, we have included a simple 15-minute kettle bell workout video to get you in the best shape of your life.
There are a few problems with picking a kettle bell weight depending on your training experience. I need you to throw away your current perception of weight training, and look at the kettle bell as something new and different.
While you may not think you need to, having at least one session with a trained kettle bell professional will make an enormous difference in your results. You ’ll be using multiple muscle groups at the same time through ballistic, full-body movements.
A kettle bell professional can show you the basics; like, the Clean, Swing, Goblet Squat, Windmill, and Turkish Get Up. When performed properly, kettle bell movements will improve your body control, shorten your workout time, and give you functional results (and physique).
The core movements in kettle bell training have exploded into hundreds of new exercises and techniques. Assuming you ’ve been to at least one session with a kettle bell professional and are ready to get started, here is what I recommend based on gender.
A new female kettle bell trainee might pick up the weight, and automatically try to perform a 1- arm upright row (without one thought of lifting technique, mind you), and immediately exclaim, “I can’t lift that!” When done properly, kettle bell movements will improve your body control, shorten your workout time, and give you functional results (and physique) unlike anything you ’ve been able to achieve in the past.
A big mistake is selecting a weight that is too light (again, assuming that you have trained with a kettle bell professional). If you do this, you will never perfect your form, you will never progress to heavier weights, and you will not achieve the real benefits that kettle bells have to offer.
Unlike women, most men will look at the 16-kg kettle bell starting weight and say, “That’s way too light! Areas of your core (back, abdominal, and upper legs) will be on fire during your first session.
To maintain proper form, you need a weight that is in proportion to your skill level, which may be low initially. Men who have never used a kettle bell are especially susceptible to muscling through a movement, rather than performing it with proper form.
You will hear this term used more in CrossFit boxes and by most traditional kettle bell instructors. Innit Kettle bells are made with a high-quality, chip-resistant coating that’s strong enough to endure your most punishing workouts.
1) A chip-resistant coating, smooth enough for stamina-building work sets without irritating your hands, yet with just enough texture to take gym chalk. Some other aspects of kettle bell design to consider are: grip diameter, grip width, ball diameter, and the distance from the top of the ball to the bottom of the handle.
This workout will make you so beefy, Hollywood would be crazy not to cast you in the next Marvel movie! Whether you ’re a trainer or fitness enthusiast the kettlebellshould have a place in your training for the results it can deliver in less time.
Whether you decide to use your kettle bell to supplement your training or as a stand-alone tool you will gather the exact system on how to do so. The benefits of the kettle bell are immense and with this single tool one can create incredible strength, power output, and stamina if used to its potential.
At the Innit Academy we believe the kettle bell can create powerful athletes regardless of your chosen sport and with this system you will have everything they need to do just that. At the Innit Academy we believe the kettle bell can create powerful athletes regardless of your chosen sport and with this system you will have everything they need to do just that.
The kettlebellswing is a move that builds power and explosive strength in all the muscles at the back of the body, known as the posterior chain. These muscles include those of your back, glutes, hamstrings and calves.
The amount of time you should rest between sessions depends on your fitness level and how hard you're working, notes strength coach Marc Perry. For instance, if you constantly try to swing a heavier kettle bell for a low number of repetitions and work to fatigue, you'd definitely need those rest days.
Pavel Tsatsouline, who popularized Russian kettle bell training in the West, advocates doing swings every day based on a concept called “greasing the groove.” The idea is that by practicing something frequently and with good technique, your body adapts to it and becomes proficient at the movement.
The notion is simple -- perform 10,000 swings over the course of a calendar month. Typically, you can complete this in one of two ways, says Danny Away of Tucson Kettle bell.