Join thousands of other busy adults & parents and grab one of these full — body workout plans. They’re also easier to do in the comfort of your home and you won’t need to go and pay for gym membership.
These muscles, along with your back, are involved in almost all forms of lifting, running, and jumping motions. That’s why kettle bell swings improve your muscle power even with low reps.
Improve muscle endurance: Most people do moderate to high reps of kettle bell swings that really put their muscles to work and improve their ability to do muscular contractions for longer periods. With a properly balanced diet and a healthy lifestyle, you can burn fat at your own pace.
Most fitness instructors recommend doing 100 to 300 kettle bell swings a day to really get that fat loss going. People also have varying recovery periods so you should also take into account before committing to doing kettle bell swings every day.
They’re also a great addition to HIIT (high-intensity interval training) where the fast-paced environment and constant acceleration of your heart rate will improve your cardiovascular fitness. They also increase your metabolism, raising your growth hormone and testosterone levels.
This makes it easier to lose fat and build muscle which also benefits your cardio. You know the limitations of your body so you should decide for yourself how many sets and reps you can do for a day without getting fatigued.
As long as you keep track of your progress you will get significant results so don’t worry about starting slow. A basic thing to do is start in low sets and gradually increase it after every workout and you will see improvements after every session.
Doing kettle bell swings regularly will help improve your overall fitness including cardio and endurance. If you buy through links on this page, we may earn a small commission.
Case in point: Studies show that training with kettle bells yields pretty incredible improvements in aerobic capacity and strength, Pinocchio P, et al. (2013). Transference of kettle bell training to strength, power, and endurance.
Effects of kettle bell training on postural coordination and jump performance: A randomized controlled trial. We turned to Rob Slaver, a trainer and coach and the founder of Bandana Training, for this workout.
He put together a routine that will help you feel comfortable using a kettle bell — all while delivering a head-to-toe sweat session. You’ll perform a strength move in which your movement is slow and controlled.
Then, you’ll perform a power move in which your movement is explosive — without sacrificing proper form. Since the power exercises can be challenging for beginners, Slaver suggests sticking to a lighter weight until you master the movements.
Check out the GIFs below for a quick guide to executing these movements properly and safely. Targets: Hamstrings, glutes, abs, back, shoulders
Hold a kettle bell with both hands, keeping arms straight. Bend knees slightly, hinge forward at hips, and maintain a flat back.
Use the momentum to return to standing, drive your hips forward, and squeeze your glutes. Bring the kettle bell up to shoulder height, still keeping arms straight.
Start in a squat position and grab the kettle bell with an overhand grip using both hands. As you stand, bring the kettle bell under your chin and lift elbows above shoulders.
Grab the kettle bell in right hand and drive your body upward. As you stand up tall, bring the kettle bell up over your head with a straight arm.
Keep arms straight and make sure wrists are facing one another. Lift right hand off the floor, gripping the kettle bell and drawing elbow back behind you.
Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines. Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time.
Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness. And, if you want to learn more about the benefits of working out with a kettle bell, we’ve got that covered, too.
Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance. You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads.
Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises. Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training:
Aim to add more reps each week, then work toward adding more sets as you build strength. Push your hips backward, and bend your knees to reach the kettle bell handles.
Firmly grip the kettle bells, keeping your arms and back straight. This is an excellent exercise to boost both your muscle strength and cardiovascular fitness.
While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs. Engage your abdominal muscles and set your shoulders back.
Exhale as you make an explosive upward movement to swing the kettle bell out in front of you. Squats are an excellent lower- body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles.
Slowly bend both knees so that your thighs are almost parallel to the floor. Using your leg muscles, with your upper body still, straighten up to your starting position.
Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides. Slowly step forward with your left leg, bending your knee while keeping your right foot in place.
A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate. When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap.
Sit with your legs bent and your feet flat on the floor. Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor.
With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body. When you’ve completed your repetitions, return to your starting position.
Push ups target your chest, triceps, and core muscles. When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position.
Hold a kettle bell by the handle so that it rests against the outside part of your shoulder. There are many benefits to working out with kettle bells, for both men and women, across all age groups.
According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness. Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength.
A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity. Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study.
According to Harvard Health, kettle bell exercises can also help improve your posture and balance. You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells.
If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises. A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out.
Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness. The key is to start slow and, if possible, with the help of a certified personal trainer.
Kettle bells are a fun and versatile way to incorporate weight training into your routine. I see many kinds of kettle bells on the market today from plastic to rubber to metal.
By Taco Fleur — Own work, CC BY-SA 4.0 Kettle bell swings usually require a lighter weight and more repetitions. First things first, grab a kettle bell that is heavy enough to ensure the moves will get difficult after a few sets of 10-12 repetitions.
If this is your first time trying a given move, start light and increase the weight as you become more comfortable. Note: If you don’t have access to a kettle bell, you can do most of these exercises with a regular weight or dumbbell.
Exercise Disclaimer: Before starting any new workout regimen, it’s important to consult with your healthcare provider. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
Especially if you’re new to kettle bell workouts, I recommend watching the videos at least once or twice to understand how each move should look. Hold the kettle bell on the handle in front of you with your palms facing in.
Start to rotate the kettle bell clockwise around your body and by switching hands. Hold your core muscles tight and keep your chest high throughout the move.
Start by pushing your hips back and slightly bending your knees. Reach down by hinging at your hip and grab your kettle bell on the handle with both hands.
Bend the standing knee slightly and hinge forward at the hip. Hold your kettle bell on the horns with both hands (palms facing in) in front of your chest.
Lower your body towards the ground in a sitting motion while maintaining a straight back. Bring your kettle bell over your head using a clean and press motion.
Bend at your hip and reach for the floor with the hand opposite of the kettle bell. Once you touch the floor (or shin) return to the starting position and repeat.
Stand tall with your back straight and core muscles engaged. Stop once your elbows are parallel to the ground, lower your arms slowly and then repeat.
Feel free to get creative with our exercise moves at home or at the gym.