This fact doesn’t change whether you take a dumbbell, tax, sandbag, fit ball or anything else, you need to respect the tool, treat it with care and progress from step one. Progression is a journey of taking your kettle bell training step by step, a journey preferably done with a certified kettle bell trainer from any style or company —don’t get dragged into “this style is better”, learn them all— and usually starts with the conventional double-arm swing, progresses to single arm swing, cleans, presses, Turkish get-ups and snatches.
The way a coach progresses you all depends on your learning capabilities and goals, here’s how I normally would progress someone with online coaching from nothing to a professional kettle bell enthusiast, taking into consideration that the student has no issues and is in good physical shape. *I throw the “Assisted single-arm clean” in very early, as I like my students to get familiar with the corkscrew motion, dealing with the proper weight distribution of the kettle bell to avoid pressure on the forearm, which is not dealt with early-on hinders progression at the stage of racking, cleaning and pressing.
Yes if you start doing weird things that you should not be doing or your body is just not ready for, otherwise, no they’re not bad for your shoulders, they’re amazing for shaping your shoulders, creating better range of motion, making them stronger and resilient to injury. The people that ask these questions either have participated in a kettle bell class with a cowboy trainer teaching or heard their friend complain about their back who just started swinging the bell while watching the Julian Michael's version on YouTube.
I would lie if I said I never seen anyone get injured during kettle bell training, I’ve never seen serious injury from a kettle bell, I have seen people out for a week because they did not listen to the weight suggested to them, they did not listen when the coach said, take a step back, regress and learn the hip hinge first. If you have trouble finding time to fit in exercise with all your other daily responsibilities, a kettle bell workout might be the ideal solution.
Using kettle bells can give you a total body workout as long as you include a variety of moves and stick with your program on a regular basis. The Centers for Disease Control and Prevention recommend at least 2 1/2 hours of cardiovascular exercise each week.
Many of kettle bell exercises, such as swings, require repeated movements with the weight, which elevates your heart rate and burns calories. Kettle bell swings, Turkish half-get ups, shoulder press, halos, kettle lunges, cleans, windmills and snatches are ideal moves to add to your routine.
Each move targets several muscle groups, including your arms, legs, back, core, shoulders and chest. Mix and match your favorites during each workout to keep your muscles challenged and burn calories at the same time.
The American Council on Exercise suggests alternating the number of repetitions and sets at each workout. Is swinging a kettle bell every day the answer to your fat loss, strength, or lower back issues ?
As the swing uses so many muscles it also burns a lot of calories as well as raising the heart rate quickly making it very cardiovascular. If performed correctly the kettle bell swing will also strengthen the body from head to toe as well as developing a solid core to prevent back issues.
Age — younger body’s repair quicker than older ones Genetics — some people just recover from exercise quicker than others Diet — it’s hard to repair muscle tissue if you have a feeding yourself with junk food Sleep — the majority of muscle repair happens during your sleep Occupation — a daily physical job may not leave much room for complete recovery Experience — a lifetime of exercise or lifting weights can mean quicker recovery Heavier weights and longer workouts together create a lot of volume that will definitely overload the system.
Make sure to measure your heart rate at the same time first thing in the morning. If your resting heart rate is elevated or you feel excessive fatigue then take another day off.
As mentioned earlier, you need to keep the volume low in order to avoid over training and potential injury. Two Handed Swing x 10 reps Rest for as long as needed Repeat 3-6 times
Keeping the repetitions and rest periods short like this gives you time to reset each set. You can use a system called ‘ rep setting ‘ in order to ensure you do not over exercise each day.
Two Handed Swing x 10 reps Rest for as long as needed Repeat 6 times Two Handed Swings x 15 reps Rest for as long as needed Repeat 4 times
Two Handed Swings x 10 reps Rest for as long as needed Repeat 3 times One Handed Swing x 5 reps each side Rest for as long as needed Repeat x 3 times One Handed Swing x 10 reps each side Rest for as long as needed Repeat x 3 times
As you can see the total amount of repetitions always equals 60 reps so you make sure to keep the volume down. The kettle bell swing is a huge full body exercise that is good for strength, conditioning, fat loss and power.
Everyone responds different to exercise depending on their age, genetics, diet, occupation, experience, and the workout itself. The volume of the workout needs to be kept low in order to perform kettle bell swings daily.
One of the newer exercise tools on the market is the kettle bell, a weight in the shape of a ball with a handle on the top. WASHINGTON — One of the newer exercise tools on the market is the kettle bell, a weight in the shape of a ball with a handle on the top.
Kettle bell swings, when done correctly, are very safe, convenient and efficient. And like with all tools, if used correctly and for the right job, kettle bells will yield good results.
But if used incorrectly, kettle bells could be potentially dangerous and/or ineffective. Kettle bells — or as some people call them “cow bells” — are perfect for high intensity interval training, which is an important kind of training for fat loss.
Plyometrics have strangely become popular as interval training tools. However, if you read the research or talk to trainers, you’ll discover that they’re not supposed to be done for high repetitions with low rest periods because they’re very stressful on the joints.
In short, they provide some much-needed butt work. A good treadmill for your home will set you back at least $1,000 and probably more if you want a higher quality one.
Make sure you are physically ready for a kettle bell swing. The kettle bell swing 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. Many kettle bell advocates actually recommend performing swings daily.
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.
Typically, you can complete this in one of two ways, says Danny Away of Tucson Kettle bell. Tour any modern gym and you're bound to stumble upon a section littered with kettle bells.
It is unclear as to when kettle bells officially became a recognized tool for strength and conditioning, however it's estimated their history dates back over 300 years. Known as a “girl” in Russia, kettle bells were originally used to help balance scales while weighing crops.
The man most notable for Westernizing the kettle bell is Pavel Tsatsouline, chairman of Strongest Inc. and former PT drill instructor for Smetana. Tsatsouline's authored several books that outline simple but effective kettle bell training programs.
Entire workouts can be executed with nothing more than a single kettle bell, whether the aim is strength, hypertrophy, power or endurance. A kettle bell is relatively small (though I dare not say it's “light,” as that all depends on the weight you select) and relatively affordable in comparison to most other gym equipment.
Compared to training with machines or even dumbbells, the kettle bell provides variability and offsets the load so that no one rep is ever truly the same. Kettle bell exercises can at times be the biggest bang for your fitness buck, targeting numerous muscle groups and moving you through multiple planes of motion.
As Tsatouline writes in his book Simple & Sinister, “the kettle bell is an ancient Russian weapon against weakness.” Every piece of equipment brings something unique to the table, and every person is different, so it's foolish to speak in definitive.
Barbells make it easy for a newbie to load a movement heavier than they can handle in a fixed position. A perfect example is that of a Barbell Bench Press, where the hands are pronated and the shoulders are inherently placed in an internally rotated position.
Kettle bells are a great option to keep an individual's load lower while growing their movement competency. It targets the posterior chain and teaches individuals how to hip hinge properly with some force.
This exercise involves holding the kettle bell with both hands (although single-arm and double-bell variations do exist) and using the hip hinge to forcefully drive it out in front of yourself. Your gripping muscles may eventually burn if the set is long or enough or the weight's heavy enough, but your arms and shoulders should essentially contribute no power to the movement.
Once the Kettle bell Swing is mastered, it is an excellent addition to any program or a convenient stand-alone option for a conditioning day. Its goal is simple: Stand from a supine position while keeping a weight over your head.
However, that simple act requires a lot of technique, shoulder stability, core strength, hip mobility and focus to execute effectively. There are also many scenarios where replacing a classic barbell or dumbbell exercise with a kettle bell version can make sense.
It might seem like an insignificant swap, but kettle bells naturally lead to better scapular position, making the move more effective and reducing wear and tear on your body. Undoubtedly the kettle bell is an extraordinary tool with a long history of producing excellent results.
And that’s understandable, being that a physician is more interested in the elderly patient’s blood work, blood pressure, heart function, medications, imaging results, etc. • Believe it or not, some trainers think this exercise is risky because it involves swinging up a weight and rocking the lumbar area back and forth.
• Many trainers actually don’t even do the kettle bell swing themselves, and hence have no idea just how effective this movement is. You might be thinking that trainers don’t promote the kettle bell swing for the elderly because this population simply cannot do it.
If an older person walked into the gym and is being guided through various exercises, they are capable of doing kettle bell swings at least to some extent. • Stand with feet wide apart, one KB in both hands, arms hanging straight.
• Someone whose shoulder is in such bad shape that even swinging up five pounds in both hands causes considerable pain. “The KB swing is an effective conditioning exercise and core strength developer.
“This is because the postural muscles of the low back/core respond very well to endurance training (higher reps), and also keeping the weight light and increasing reps will reinforce safe lifting form, before proceeding to a heavier load. “Also be sure to do plenty of mobility movements before and after the kettle bell swings to keep the joints loose and warm.”
They regularly visit the gym and have been doing strength training for a long time. They can start with a light weight as Cotter recommends and work up, doing anywhere from eight to 15 repetitions per set.
Gradually work up to heavier weights, but make your incremental increases by no greater than five pounds. For reconditioned elderly people who are new to strength training, practice the MOTION of the kettle bell exercise first.
The motion, minus the KB, can be taxing to the frail elderly after just eight reps. • Works the entire body; involves multiple joints at the same time.
For 30+ years Steve Cotter has promoted body-mind fitness around the world through martial arts, gong, mobility, flexibility and kettle bell training. Lorna Garrick is a former personal trainer certified through the American Council on Exercise.
Top image: Shutterstock/The Faces Reviewed by Steve Cotter, IFF Trainer Knowing when you should be resting and when you should be performing your kettle bell workouts will make a huge difference to the results you achieve along with minimizing injury potential.
We achieve results when we exercise by forcing our incredibly adaptive body to perform movements out of our comfort zone. Once the body experiences discomfort through exercise it then starts to adapt in order to prepare for future similar stimuli.
You lay down more muscle fibers, the energy system improves and soft tissue becomes more pliable. Now for the shocking part, depending on what type of training you are doing you may only need to exercise every 5 days.
Kettle bell Workout Intensity and Neurological Overload Muscle Size and Growth Nutrition and Overall Health If you are working out to a high intensity and the overload on your system is great then the ability to rejuvenate and restore homeostasis will take longer.
As you progress deeper into your workouts and start to lay down more muscle you will require more time to repair and restructure your system. Finally, your overall health and ability to repair damaged muscle tissue will also play a large part in your recovery.
Making simple adjustments to your sessions and a little trial and error can soon sort this out. My first adjustment is usually to add an extra days rest and see how that goes for a few weeks.
You may find that after your initial growth period things start to plateau. However, don’t keep jumping from one kettle bell workout to the next every session, it is important to see progression and to have goals.
Changing your complete kettle bell workout program every month is usually enough. The design of a kettle bell makes it the best tool for certain exercises: the swing, Turkish getup, and goblet squat, and the single-arm clean, snatches, and overhead press.
A few of them—swing, clean, snatch—are also ballistic exercises that require explosive movement, and train deceleration, key components of almost any sport, and really, any real-life activity. The genius of the kettle bell’s structure—which is essentially a handle attached to small “cannonball”—allows you to do all of those exercises more effectively than you can with a dumbbell.
However, the classic arm curl doesn’t generally fall into the category of “more effective with a kettle bell.” What’s more, for some kettle bell experts, the idea of doing biceps curls is simply a waste of time.
The mindset is that your time would be better spent performing an exercise such as the clean, which involves your biceps, but works a lot of other muscle as well. Kettle bell Goblet Squat Curls This exercise is great for warming up: Use a light load and a slow tempo for two or three sets of 10 to 20 reps.
But use a heavy load and faster speeds for 30 to 60 second work periods, and it can create a massive metabolic disturbance—for sort of holy grail of simultaneous fat loss and arm training. Besides working your biceps, use it to improve your hip and ankle mobility, core stability, and to strengthen your upper back, forearms and shoulders.
In the down position of the squat, it also provides a valuable counter-balance, which allows you to get your trunk more upright and take pressure off your lower back and knees. Cannonball Preacher Curls Credit for this one goes top trainer John Paul Catenary.
The longer you can hold moderate to heavy weights in this position, the greater the load and rep total you’ll get with regular biceps curls. Adding movement with a farmer’s walk makes it more of a whole-body challenge (and also helps the time pass a lot faster!
Do 3 to 5 sets of 5 to 10 reps. You’ll annihilate your forearms and biceps, and improve your grip strength and endurance for big muscle-builders like the dead lift and pull ups. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.