The Kettlebellswing is so effective because it’s the only type of exercise that works on the human frame while it also offers other significant benefits like: A study on ballet dancers by the University of Paul in Italy tried to find out if the kettlebellswing can increase balancing ability.
The researchers divided the participants into two groups: one that trained using ordinary exercises, and the other followed a kettlebellswing routine. By the end of the study, the researchers found that the group that did the kettlebellswing regularly increased their balance.
Building your body’s endurance enables you to run faster, function better, heal quickly and even have a better heartbeat. Apart from proper form, the efficiency of performing a kettlebellswing also depends on your breathing.
Having the right breathing pattern helps you increase the force and speed when doing the swing. This breathing pattern engages your diaphragm; this, in turn, helps improve your lung efficiency.
The extra work your abdominal muscles and latissimus Doris do, help in strengthening your core causing your abs to develop in the process. For you to lose weight, you have to reduce your calorie intake and exercise.
This enables your body to burn more calories even after you complete your workout, which eventually leads to weight loss. The kettlebellswing incorporates different types of exercises, and this helps every muscle group in the body.
They not only offer numerous benefits, but they also incorporate multiple exercises in every swing. 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. 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. 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!
Let’s compare the two exercises based on three categories: cost, strength gains, and effective weight loss. So, people turn to indoor options like purchasing a treadmill ($900 on the low end) or going to the gym ($20–100 monthly).
If that seems too heavy for your current strength level, start with a lower weight and work your way up. All in all, your starter kettle bells should run you about $160—I threw in an extra $30 for shipping and some chalk, because those things are heavy and your hands might get sweaty.
Contrary to many fitness preachers’ sermons, running does build strength. It also makes you much better at an incredibly practical skill and burns tons of calories.
There is a very clichéd picture that I feel compelled to show that illustrates this point perfectly. Kettle bell swings are one of the single best exercises a person can do for multiple reasons:
It drills the hinge pattern, one of the best ways to improve your ability to pick things up off the floor. It can be done for an aerobic or anaerobic workout, meaning it totally counts as cardio and lifting.
When done properly, the kettlebellswing teaches you how to brace and forces you to do many short interval planks. It works your whole posterior chain, specifically targeting your hamstrings and glutes, but it even gets your lats firing.
Figuring out the number of calories burned is far easier to do for running than it is for kettle bell swings. Both running and kettle bell swings are incredibly effective calorie burning exercises.
I think it’s fair to say that performing light to moderate weight kettle bell swings for 15 minutes burns roughly the same amount of calories as a 40-minute jog. While the calories burned will only change slightly, the heavy resistance training will have a gradual effect on your resting metabolic rate (i.e., calories burned throughout the day when not exercising).
In a study that observed the changes' strength training had on Mr in men ages 50–65, researchers found that after 16 weeks of heavy-resistance strength training, Mr increased by an average of 7.7 percent. Then you do a 16-week heavy-resistance strength training program, and boom: your Mr is now 7 calories short of 2,000 (an increase of 142.45).
With that same information, we can estimate that you would burn about 137 calories as a 5’10, 180-pound, 60-year-old man running a respectable nine-minute mile pace. So theoretically, thanks to weightlifting, your body burns additional calories equivalent to running an extra mile every day.
Although kettle bell swings are not the same type of simple resistance training used in the study, it is safe to say that performing them routinely will also lead to an increase in Mr. And because there is nothing better than burning more calories sitting on the couch, this category has to go the way of the previous ones.
Overall, kettle bell swings dominate running in the categories that most people are concerned with. But if your goal is to get the most efficient workout with the least amount of equipment, you can’t beat the kettlebellswing.
Kettle bells come in all shapes and sizes, and it is hard to know which ones are top-notch when starting your home gym. Don’t be deceived by soft handles and bright colors, the best kettle bells are simply a big piece of coated metal.
Beginner Budget Option : This is a bundle of lightweight bells that you can start off with. Premium Option : Kettle bell Kings, Dragon Door, and Rogue make the best bells.
Kettle bell Kings is the only company with extensive options on Amazon, so I featured them. If you ever intend to start competing with Kettle bells I strongly recommend exclusively training with competition bells.
Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men. I have seen kettle bells go from a training implement very few knew anything about, to seeing it on pretty much any type of fitness advertisement.
The way we look at conclusions of studies and not the bigger picture could make kettle bells look as though they aren’t a very valuable tool. Well in one study by Otto et al. (1), the effectiveness of kettle bell training versus weightlifting was put to the test.
The impact of these two forms of training were measured by vertical jump performance, strength, and body composition. Closer weights might have reproduced similar results that were seen in a study by Gullet et al. (2) compared front squat to back squats.
The researchers concluded, “The front squat was as effective as the back squat in terms of overall muscle recruitment, with significantly less compressive forces and extensor moments.” The study compared jump squats with kettle bell swings to measure maximal and explosive strength.
Soviet Sports Science expert, Dr. Michael Yes sis, states that plyometric training can cause forces acting upon the body to 20 times one’s own body weight (4). Therefore, with those that may not have the joint integrity, health history, or really know how, may find kettle bell swings to be a much safer alternative to jump squats with very similar results.
There is research to show how kettle bell training has been helpful in improving posture, VO2max, and even bench pressing. That is why I hear a confusing message by some kettle bell advocates that in the end the barbell is better because you can apply more load.
MMM, that would make some sense, yet, we would have to put that line of thinking under a bit more scrutiny. We saw in an earlier study that a HUGE discrepancy in load can make for an unfair comparison.
Yet, the question still looms, if I can go heavier with the barbell isn’t that better for my training? Al (8) tested both unstable objects and body positions for muscle activity in the shoulder (dumbbells vs barbells and seated vs. standing).
It was concluded by the researchers that, “the exercise with the greatest stability requirement (standing and dumbbells) demonstrated the highest neuromuscular activity of the deltoid muscles, although this was the exercise with the lowest 1-RM strength.” Combine this study with the front vs back squat study, and we start to notice a few important factors that are often missed in developing wonderful strength training programs.
How weight is applied to the body (holding position) is a very important variable. The stability of the implement itself can alter the amount of neuromuscular activity.
Well, I would argue that the weight of the kettle bell isn’t a limiting issue. How about changing the body position to more staggered or single leg?
Strength Coach, Bret Contreras, has showed that movements like kettle bell swings offer huge not only vertical forces, but horizontal as well (9). This is important as athletics and functional movements usually not happen just up and down, but with forces going horizontally as well!
How about the fact that the kettle bell squat variations offer us two tremendous benefits the barbell can not. Instead of trying to add more unnecessary forces to our low backs with power lift types of squats to hit the hamstrings and glutes, going deeper in the squat does the same while adding flexibility to the body.
Maybe you are thinking this is just MY opinion, but listen to what expert spine specialist, Dr. Stuart McGill, says about the squat, “.gluteus medium activation is too load and gluteus Maximus activation is relatively low until quite deep in the squat position.” I could go on and on about many of the top benefits that the kettle bell provides that not only makes it effective, but foundational to ANY strength training program.
Concepts of independent implements which allow for the body to learn control while creating force. Dozens of loading patterns that allows to challenge strength and stability, and so much more.
I like to think that it is up to the other training methods to step-up and question can THEY be doing things better like the kettle bell ? Effects of weightlifting vs. kettle bell training on vertical jump, strength, and body composition.
Gullet, Jonathan C; Tillman, Mark D; Gutierrez, Gregory M; Chow, John W. A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals. Journal of Strength & Conditioning Research:January 2009 — Volume 23 — Issue 1 — pp
Lake J and Lauder M. Kettlebellswing training improves maximal and explosive strength. Jay K, Jacobsen M, Unstrap E, Scott J, and Jorgensen M, et al.
Effects of kettle bell training on postural coordination and jump performance: A randomized controlled trial. Pinocchio P, Speaker D, Ruskin A, Minichiello J, and Castro J. Transference of kettle bell training to strength, power and endurance.
Saeterbakken AH, Finland MS. J Strength Cold Res. Effects of body position and loading modality on muscle activity and strength in shoulder presses.
Kettle bell Swings: Go Heavier for Greater Glute and Hamstring Activation. Josh is also the creator of the Dirt Ultimate Sandbag Training system where he is a highly sought after presenter worldwide.