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Is Kettlebell Swing A Good Workout

In today’s world we spend the majority of our days doing things in front of us with terrible posture. Cubicles) for hours at a time not moving and making the front of our body even tighter.

author
Brent Mccoy
• Monday, 30 November, 2020
• 9 min read
swing kettlebell workouts burpees workout swings reps double under handed minutes rounds repeat possible rest
(Source: kettlebellsworkouts.com)

If You’re Not Doing The Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life! This overuse of the muscles on the front side of our bodies is called “anterior dominance” and it is plaguing our society.

Anterior dominance results in imbalances in our muscles causing us to move and perform at sub-optimal levels. And because of our terrible posture — because our anterior muscles are shortened and tight pulling us forward — we give the illusion of being weak and unconfident as opposed to standing erect with our chins up.

It’s no wonder that we’re generally unhealthy compared to previous generations that didn’t live a convenience lifestyle in this information age. And there is one exercise — that if you incorporate it into your daily routine — can easily combat the ill effects of anterior dominance and the Western Lifestyle.

FrequencyExercise TypeIntensityRepetitionsRest up to 7x per week strength training high intensity varies by workout varies by workout Once labelled “hard core”, kettle bells are now popping up in every gym, garage and backyard because of their portability and reputation for fast results. Go into any gym and you’ll see inexperienced exercisers turning a swing into a front squat and shoulder raise exercise further tightening our hips, quads, chest and shoulders and just adding to the anterior dominance issue that I told you about above.

A hip hinge — like a dead lift movement — forces you to use those posterior chain muscles to move the kettle bell. It will allow you to loosen your tight hips and strengthen your butt so that you’ll develop the rear end of an athlete.

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(Source: kettlebellsworkouts.com)

It will bulletproof your low back by creating an armored brace around your midsection, and it will get rid of that paunchy gut. “If You’re Not Doing The Hard style KettlebellSwing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life!”

As opposed to starting your set of swings from the standing position like how you see most amateurs do it, the hike pass allows you to overstretch your lats — a powerful muscle in your upper body with a direct relationship with your glutes — and get more “juice” out of your swing. Push your hips back keeping your butt high and bend your knees slightly.

Always making sure your shoulders stay above the level of your hips, “hike pass” the kettle bell through your knees by contracting your lats. When you push your hips back keeping your butt high and your shins vertical, you are hinging.

This is good because most people today are hip flexor and quad dominant (your anterior muscles), so learning how to load and use your posterior chain creates a natural balance between front and back that will help in preventing knee and hip issues. Imagine that you are growing roots through your feet and grab the ground with your entire foot.

Getting proper instruction from an expert so that you can MASTER THE KETTLEBELLSWING is the best thing that you can do for your training regardless of your goal. If you want to build strength, kettle bell swings will forge a grip of steel and will add pounds to your dead lift & squat.

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(Source: redefiningstrength.com)

If you want to boost your athleticism, kettle bell swings will make you more powerful and add height to your jump and shave seconds off your sprints. If you want to pack on muscle, swinging a heavy kettle bell will build an intimidating upper back & set of shoulders.

And if you want to shed body fat, swings will incinerate blubber like butter melting in an iron pan. 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.

But Tim Ferris says “the two armed kettlebellswing is the king and is all you need for dramatic body recomposition results”. It takes time to master the kettlebellswing, but once you’ve got it nailed, this exercise has a wide range of benefits.

Your heart rate will also soar when you swing a kettle bell, which makes kettle bell swings one of the best strength training exercises for fat loss and weight loss. Tim Ferris's writes glowingly about the fantastic benefits of the kettlebellswing for rapid fat loss and body recomposition in his New York Times Best Seller The Four Hour Body.”

Image Credit Tracy & Mark Ranking 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.”

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(Source: www.popsugar.com)

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.

Kettle bell swings are fast and explosive, while dead lifts are much slower. 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. In many instances, this will also eliminate the back pain often caused by poor posture.

Quadriceps — located on the front of your upper thighs, the quads as they are known, are responsible for knee extension. Gluteus Maximus — known as the glutes for short, this is the most massive muscle in the human body and is responsible for hip extension.

Core — the muscles that make up your midsection, which is responsible for keeping your spine stable. Latissimus Doris — the side/upper back muscles, the lats are responsible for shoulder extension.

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(Source: kettlebellsworkouts.com)

Forearm flexors — the muscles in your lower arms that are responsible for keeping a firm grip on the kettle bell. 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. Use your lats and abs to stop the weight swinging upward and then let the kettle bell fall back down.

American kettlebellswing — the kettle bell is swung up and overhead until the arms are vertical. 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.

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(Source: www.shape.com)

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 kettlebellworkout 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. Sold without filling, you can easily adjust the weight to suit your needs.

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(Source: www.darkironfitness.com)

Kettle Grip Kettle bell Adjustable Portable Weight Grip No other kettle bell exercise offers so many benefits and is so easy to learn.

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.

Remember, to get the most from this exercise; you need to do them correctly and give yourself time to recover between workouts. Therefore, it is also an excellent move for a beginner to prepare for a dead lift program.

Dead lifts are one of the best exercises on the planet to change your body dramatically, no matter what your age. Related Posts:Footnotes:Please take a moment and share 5 Epic KettlebellSwing Benefits for Total Body Conditioning: 5 Epic KettlebellSwing Benefits For Total Body Conditioning

Thomas Edison once said, “The doctor of the future will give no medicine; instead he will interest his patients in the care of the human frame, nutrition and the cause and prevention of disease.” 1 This is important because for those with lower back issues traditional posterior chain exercises such as dead lifts, good mornings, etc.

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(Source: kettlebellsworkouts.com)

For those looking to strengthen the lower back and unable to use these traditional exercises the swing may be just the thing they’re looking for. Because of the dynamic nature of the swing the opportunity to overload or injure the body is quite low.

A grind is like a missile — constantly being pushed along, no matter how fast or slow it moves. This results in a muscle flushing that McGill wrote about, quoting Jay’s 2010 research:

The rapid acceleration of the bell via the motion of the hips and knees is accompanied by substantial activation of muscles in both the posterior chain and the abdominal. They proposed the muscle flushing mechanism as an explanation for the reports of lower pain.

Now, sniff air into your belly through your nose and then exhale short and sharp like you’re trying to blow out a candle far away. But when you use forceful exhalation, known in ROC circles as power breathing, you are essentially creating a stiff wall around that flagpole to keep it stiffer.

Using the Cassava maneuver creates a dynamic internal pressure that I believe supercharges the cerebral-spinal fluid flow. The INTERCAL pressure is greatly increased when you add movement to the Cassava maneuver.

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(Source: coach.nine.com.au)

Cerebral-spinal fluid is pumped or controlled by respiration that causes movement in the sacrum and cranial bones. I believe that the spinal curves must be correctly maintained or the flow of information in the nervous system is compromised.

In order to do the Kettlebellswing correctly I really had to work on my form and this had an incredible influence on establishing the proper robotic and kyphotic curvatures of my spine. Set up as if you were doing a conventional two hand swing : hips back shoulders down, lats engaged, connected and linked to the bell.

The key principle of Hard style Kettle bell training is that, to quote Pavel, “We choose power over efficiency, choosing maximal acceleration in the quick lifts and maximum tension in the grinds.” If we’re looking to the swing to be our one size fits all solution to back care then we must recognize that, for many, swinging the bell overhead is impossible without hyper extending the lower back or jamming the neck or shoulders due to limitations in their thoracic mobility.

The swing is an expression of forward force projection such as found in boxing or martial arts, like a straight punch. If you’re an athlete with a vertical component to your sport such as in Olympic weightlifting, Highland Games, or even swimming, then try the snatch.

Picking the right tool for the job will go a long way to ensuring your back stays healthy and strong for years to come!

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Sources
1 www.onnit.com - https://www.onnit.com/academy/1-exercise-that-fixes-99-problems/
2 hashimashi.com - https://hashimashi.com/kettlebell-swing-benefits/
3 breakingmuscle.com - https://breakingmuscle.com/fitness/the-kettlebell-swing-why-its-the-perfect-exercise