It is the perfect workout for those having trouble fitting exercise in to their daily schedule. While kettle bell enthusiasts cheer on training every day, there is one more you should listen to — your body.
And since kettle bell training works most of the major muscles in the body, it is important to give recovery attention and avoid over training. In order for your body to recover from a workout quicker, you need to feed yourself with the correct nutrition and the right supplement stack.
The amount of exercise you should do per week depends on how quickly you recover from each workout. You could exercise every day, given that it comprise easy movements and light resistance.
This is the average maximum number of times your heart should beat per minute during exercise. Low intensity exercises are good for weight loss and cardiovascular conditioning.
At this state, your body will be burning fat, pumping blood, and using up your energy at a steady rate, but not so much that you’ll be exhausted. It burns large amounts of energy in a short period of time.
Exercise will usually last no longer than 20 minutes, with plenty of rest in between the bursts of high-intensity intervals and done every two or three days. Alternating different kettle bell weights will also give your body a chance to recover.
If you choose a kettle bell that is too heavy from what you are used to lifting, you are more likely to experience muscle soreness or injuries. The American Council on Exercise also suggests alternating the number of reps and sets at each workout.
If you are looking to lose some weight and tone your muscles, 3 – 5 times a week sounds about right. Rather than aiming to do rounds of this workout, it is more important to concentrate on proper form.
Fagin suggests aiming for 5 to 7 rounds, though it’s always best to concentrate on proper form over speed. Kettle bells are strength training tools, hence It is advisable to start your workout with a fitness trainer to ensure you are following proper safety techniques.
While it’s working on melting fat and sculpting muscles, you will also develop mental toughness that you were not aware was even possible. Here are some reasons why you should make kettle bell training part of your workout routine:
It also creates dense muscle mass which burns calories from fat stores all day long while improving your resting metabolism. Fitness pros also refer to kettle bell training as a functional workout.
It also strengthens the tendons and ligaments, making the joints tougher and thus less susceptible to injuries. In every workout, it focuses on movements (not muscles), whole body training, and strength.
Kettle bell exercises train your body as a unit, helping you become more coordinated in each workout session. As with any type of workout, the number of calories you burn depends on many factors.
In a study by the American Council on Exercise, 10 of their volunteer subjects burned at least 20.2 calories per minute in an intense kettle bell workout. The reason behind this is when you work out intensely, your muscles get fatigued more quickly, making you more susceptible to injuries.
In general, the safe rate of weight loss in any workout is about 1 to 2 pounds per week. Working out for roughly three hours a week would make you lose half a pound.
With that said, how quickly you lose weight will depend on the frequency and intensity of your kettle bell workout routine. When performed correctly, kettle bell training can increase your muscle tone, improve your cardio and mobility, and burn a lot of calories.
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. What you might be looking for raising this question is whether you should make kettle bell training a part of your daily routine.
I am generally healthy, have run three marathons, did a 300-pound bench press and a 400-pound dead lift aged 32. “Can I kettle bell train every day” is a question which clients usually raise way too early in the process.
In addition, this way of thinking has not committed time and resources to achieve a goal and doing some research and testing which tool might be best suited to progress. What is also overlooked in this scenario is the time and effort which has to be spent to arrange all the different activities and learn the movement patterns.
For me, as a woman who is 35 years old, 175 cm tall and weighs 70 kg with a sedentary job this means eating less than 1800 calories a day. I have carved out three hours a week in the mornings before I make breakfast for the kids to support this.”
This goal set is better as it is relevant to the specific person, focuses on one particular area and picked an exercise which attacks it specifically and the trainee understands that getting up early to make the extra time, if other activities are not given up, is a necessary sacrifice to get results. In addition, the client has understood that there are two battlefields, the kitchen, and the gym, where the fitness results are being made or broken.
After discussing two explicit examples let me walk you through the most commonly found goal sets in the industry and whether kettle bells can help here. For this goal set light kettle bell training which gets the heart rate up and can be done from home seems to work very well.
The spatial awareness and training manipulating objects is something which body weight exercises do not provide. If you already have wear and tear injuries in the knee or shoulder 8 – 12 kettle bell swings might be a better option than 50 squats.
This goal set is usually more related to male fitness enthusiasts than female. Based on my own experience the kettle bell is a great tool for building strength in areas which are being under trained if you only use barbell exercises.
Since I am making kettle bell swings and Turkish get-ups part of my warm up I feel that my body functions better as a unit through a more stable midsection and bulletproof joints. For absolute strength gains, the barbell is the more distributed and better-understood tool as heavy kettle bells are rarely available and only very few trainers can claim extensive experience with them.
Here it is more about understanding what the requirements are, knowing how to act, talk to the right people and get your diet, supplements, and makeup right. Coach potatoes who have not done anything for years in terms of physical have a higher likelihood of success if they start out with a less extreme approach.
Runner's usually looked into strength training getting more variety in their routine or because they have injured themselves and now want to strengthen the affected area. If you are looking into kettle bell training becoming more resilient and less injury prone as a runner I think you are making a great choice.
Personally, I have been an injury-free runner for three years with mileage between 50 to a 100 miles monthly when preparing for my marathons. For lifters, the kettle bell becomes interesting as accessory work to train the posterior chain and hamstrings.
If you feel stuck on a certain lift and want to progress or if you have mobility issues in the hips and ankles, kettle bells are a great tool to help you in these areas. Even if we take the question of “Can you kettle bell train every day” less literally I still tend to a no based on best practices on recovery and social commitments.
In terms of recovery, I also have at least one 48-hour windows to recover from the work I accumulated during the week. The intensity at 10 repetitions or above per set is relatively low and recovery can happen overnight.
Additionally, most people who pose a question like “Can I kettle bell train every day” are beginners and need only 24 hours to recover in general. The circuit programs you will find on the internet are way too lenient with the use of complex movements like windmills and snatches.
It takes considerable time and effort to master the swing and Turkish get up, and they built the foundation to put more complex movements on top of them. I personally feel like I get more activation of my abs and hamstrings out of the Russian swing than the American one with the lesser risk of injury.
The American swing cannot be done as aggressively and goes overhead, which puts more stress on the shoulder and can lead to dropping the weight from higher up ? The Turkish get-up is preferable to the snatch as it is the simplest overhead movement to teach and also addresses isometric strength.
The snatch is one of the most complex movements you can do, be it barbell or kettle bell, and is thrown into freely available programs on the internet way too lightly. If done correctly kettle bell swings work the posterior chain, the midsection of your body and cardiovascular system.
For the correct execution of the swing, the main point is that you remain tension in your entire body and control the kettle bell. To ensure this for the posterior chain squeeze your glutes at the top of the swing and tighten your abs as if you were about to be hit in the stomach.
Take rest so that you can comfortably talk to another person again and hit the next set with full intensity. As my training is strength focused I milk every single repetition to the maximum per the guidance taken from the Simple and Sinister book.
Based on the context of the article to distribute these 300 repetitions during an entire day this makes sense. However, you might lack focus when you just get ten to fifty repetitions in between brushing your teeth and going to bed.
This is for hardcore lifters who want to take a break off season from dead lifts especially when their lower backs are giving them trouble. If you reformulate the question into “Can you kettle bell train every weekday” it is definite yes for me and something that lifters, runners and couch potatoes should strive towards.
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.
When I discovered kettle bells, I was hooked immediately and stopped training with dumbbells and machines. My favorite moves in 2005, when I first wrote an article for Bodybuilding.com, are some same ones I rely on today.
Teaching these methods for over 12 years has resulted in thousands of happy people becoming stronger, leaner, and more conditioned. Another great thing about kettle bell training is that it blends so perfectly with classic body weight strength movements like push-ups, pull-ups, and planks.
Another great thing about kettle bell training is that it blends so perfectly with classic body weight strength movements like push-ups, pull-ups, and planks. It will teach you the valuable skill of overall tension and staying tight.
I've also been known to call it the nonsurgical butt lift, for reasons that will become apparent once you're in the middle of a hard set. Gently stomp your foot into the ground, making sure all five toes are rooted to the floor.
It's imperative that you're stabilizing leg and heel are firmly planted on the floor. As you hinge, the rear leg should be as straight as possible, with minimal knee bend, to keep your spine aligned properly.
Make sure your chest doesn’t drop lower than your hips for optimal safety. As you hinge and sit deep in to the dead lift position, feel for the bell(s) placed right outside your stabilizing foot.
Once you are properly hinged and set up, firmly grip the handle of the kettle bell, make sure your shoulder is pulled back so your lat engages properly during the entire movement. Exhale and stand up by hinging your hips forward while bringing the bell(s) with you.
It provides strength and conditioning in a single package, building your glutes, quads, lats, and abs. My advice: Spend a lot of time perfecting your swings.
If yours isn't perfect, consider fortifying it with the one drill that has never failed me or my clients in the past. Find what feels challenging but not overwhelming to your current strength level or balance.
Take a natural squat stance, making sure your knees are aligned with your ankles. Sniff in and hike the bell back, keeping your weight on your heels.
Explode through the hips while keeping your arms both straight and loose. Squeeze the glutes tight every time you thrust, bracing your abs to protect your spine.
Your breathing should be a powerful inhale through your nose to your abdomen at the bottom of the swing. As you snap your hips, let out a fast little breath to brace your spine.
Your breathing should be shallow and strong, and be sure to keep your abs pressurized throughout the set. Keep the handle at the base of the palm and your wrist straight.
Inhale, then roll to the opposite elbow and punch the kettle bell up, keeping your eyes on it. Once you are back to the lunge position, keep your eyes on the bell for the rest of the descent.
OK, I know I limited myself to three favorite movements in the video, but I can't help but mention the squat here. Kettle bell front-squat variations of all types are outstanding for building strength in the legs, back, and abs, as well as mobility in the hips.
Take a breath and slowly lower yourself down, using your elbows to push your knees out and open your hips. Only go as low as feels comfortable, and focus on improving your depth over time.
Pressurize your abdomen and straighten out, pushing steadily through your heels as you ascend back to the top position. If you become fatigued to the point where you lose form, I advise you to stop immediately or go down to a lighter weight.
Don't be surprised if your athletic performance improves after a few weeks of adding this type of training into your life. There are endless possibilities of fun and extremely difficult things you can do with just one or two kettle bells, your body, and a few feet of floor space.
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