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”.
This post will reveal the main kettlebellswing benefits and how to do them correctly. It takes time to master the kettlebellswing, but once you’ve got it nailed, this exercise has a wide range of benefits.
These muscles are crucial for better posture, as well as improved sports performance. 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.” 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. 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.
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. 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 kettle bell workout 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.
Kettle Grip Kettle bell Adjustable Portable Weight Grip 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.
For lifters, this makes them a useful assistance movement for the squat and dead lift.” ¹ 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 I recently got asked “Are kettle bell swings good for you?” so I thought I would answer the question here.
So the kettlebellswing is very demanding on the cardiovascular system without the need to move your feet or impact your joints. The kettlebellswing requires the body to stand tall and drive the kettle bell upwards.
As you drive the kettle bell up using the hips and legs you recruit a large amount of muscles in the back of the body. The kettlebellswing is different because it strengthens the posterior chain, improving your upright posture which in turn pulls your shoulders back and reveals the chest.
With a strong emphasis on desk jobs and computer work many people spend too much time seated. The kettlebellswing helps to combat this by strengthening the abs as you lock into the upright position.
The abs work hard at the top to prevent the body from over extending backwards, similar to a vertical plank position. During the swing the lower back should also be kept in a static (isometric) position so the movement can be generated by the hips.
The kettlebellswing uses 100’s of muscles in one movement, is very cardiovascular without the need to move your feet, improves your posture and burns lots of calories. Providing the kettlebellswing is performed with good technique and you have no current pain in your lower back then the swing is a great exercise choice.
“Are kettle bell swings good ?” is a common and useful question that gets asked in various fitness communities (join this one! They can decimate body fat, develop intense hip drive, and can seriously improve your metabolic conditioning.
But before we dive into answering this question more fully, let’s first define what good means within the world of fitness and exercise. Good : Description of an exercise that does no bodily harm, and effectively increases progress toward one’s goal.
With this working definition of the word good,” let’s put it to the test, ready? Question #1: Are kettle bell swings good for helping you fight pirates on the high seas? Answer: Hmm, hard to say, but my guess is that they could be.
Question #2: Are kettle bell swings good for decimating body fat, building strength and hip drive that even “The Mountain” would be jealous of, and increasing your met con abilities? Question #3: Are kettle bell swings good for playing running back in the NFL? Answers #2 and #3: Ah, now we are starting to get somewhere. We’ll take a global look at the kettlebellswing first, then dive into the more nitty-gritty of the 3 examples above.
It’s less than a minute and it’ll help level set what the proper technique of a kettlebellswing is: Teaching a proper hip hinge Rapid fat loss in minimal time Developing high capacity for hip power Learning how to absorb, and then redirect load Conditioning the posterior chain (namely the glutes and hamstrings)
When it comes to blow-torching fat right off your body, I’ll put the kettlebellswing up against any other single exercise in existence. A simple workout made up of kettle bell swings, plank, and jump rope will be more of a challenge than it appears on paper, and downright effective.
You see, kettle bell swings, specifically of the heavy variety, develop tremendous hip power. And, if you simply want to maintain your dead lift numbers for a while, to focus on developing a different aspect of fitness, heavy swings are your answer. So, the answer to the question of “are kettle bell swings good for building strength” is, it depends.
But, for big hip dominant exercises, like the dead lift, heavy swings are a great strength building option. On the one hand, your skill as a football player is the ultimate factor determining whether you make the NFL.
So, kettle bell swings probably aren’t your answer. But… the ability to run fast is highly important for playing in the NFL. And… kettle bell swings have been shown to increase net horizontal force production and power.
Since increasing speed is all about power output at the hips, this is important to note, especially for anyone training running fast (or, faster than they currently do). So, while kettle bell swings probably aren’t THE answer to you NFL aspirations, they can definitely help you run faster than you currently do now.
Which, in turn, could possibly be the difference maker on whether you get to play on the big screen for millions of dollars. Wow. We covered a lot of ground answering the question, “are kettle bell swings good.” Before I send you on your merry way, let’s quickly recap the kettlebellswing from a 30,000-foot viewpoint.
Are quite possibly the single best exercise for aggressive fat loss, leaning down quick, and placing eyeballs on your six-pack. In closing, it’s fair to say that the kettlebellswing is highly effective exercise to have in your workout arsenal.
However, the answer to the question, “are kettle bell swings good really depends on the goal you are trying to achieve. After writing this article, I have in fact decided that kettle bell swings will DEFINITELY make you better at fighting pirates of the high seas.
But there's a reason it's held strong in its top spot in the workout world. “It's an incredible total-body movement that builds strength while also requiring power, speed, and balance.”
While the specific muscle benefits are clutch, the best part is that this movement translates to a more fit and powerful body overall. A 2012 study published in the Journal of Strength and Conditioning Research found that kettlebellswing training increased both maximum and explosive strength in athletes, while a study conducted by the American Council on Exercise found that kettle bell training (in general) can increase aerobic capacity, improve dynamic balance, and dramatically increase core strength.
“Because you are only using one side of your body, you must keep tension in your core at the top of the swing to stay balanced,” says Carr. “The one-handed swing is slightly more difficult because you're being challenged to control the entire movement with one side.
As a result, it's best to start with a lighter weight and build up as you become more comfortable with the movement.” Stand with feet shoulder-width apart and a kettle bell on the floor about a foot in front of toes.
Hinging at the hips and keeping a neutral spine (no rounding your back), bend down and grab the kettle bell handle with both hands. C. Powering through the hips, exhale and quickly stand up and swing the kettle bell forward up to eye level.
When you're done, pause slightly at the bottom of the swing and place the kettle bell back on the ground in front of you. (Alternate swings with heavy kettle bell exercises for a killer workout.)
At the top of the movement, your abdominal muscles and glutes should visibly contract. To help you do this, blow your breath out when the kettle bell reaches the top, which will create tension in your core.
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! Touted as the perfect exercise, kettle bell swings provide a full-body workout while burning massive calories.
This explosive movement engages nearly every muscle, including the glutes, hamstrings, adductors, quads and calves. The key is to use proper form and avoid common mistakes, such as bending your knees excessively.
This compound movement hits multiple muscles and joints, leading to greater strength and power. The initial phase of the swing engages your back muscles, namely the erector spinal and latissimus Doris.
The core muscles come into play at the halfway point, while your glutes are activated during the second phase of the movement. Over time, the kettlebellswing boosts posterior chain power development and physical performance.
This total body movement is intense and fast-paced, which helps increase your heart rate and energy expenditure. How many calories you'll burn depends on a number of factors, such as your weight, training style and the size of your kettle bell.
According to the American Council on Exercise, the average person following a standard kettle bell training program will burn approximately 20 calories per minute. Additionally, your growth hormone and testosterone levels will go up, which further increases your metabolic rate and energy expenditure.
Elevated testosterone levels make it easier to lose fat and build muscle. On top of that, it's safer for your back compared to the squat, dead lift, good mornings and other traditional posterior chain exercises.
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A kettle bell is a ball of cast iron with a handle that is used in exercises involving various movements that make one lose their center of gravity. They are a type of specific dumbbells with which you can perform various movements such as squats, swing and snatches, among others.
They measure their weight in goods, this means that 1 pod equals 16 Kg. Although there are countless workouts with kettle bells, know these exercises that mobilize the resistant fat to have a flat abdomen.
With the initial impulse of all the muscles of the body we went to a work of legs and balance at the level of the enormous lower and upper train. Kettle bell training is super effective due to this holistic use of the body.
One achieves with 20 minutes a similar effect, as after one hour of endurance training. This is mainly due to the fact that muscle groups are not claimed in isolation.
In addition, the kettle bell requires a high degree of coordination because the exercises are complex and involve many individual movements. The exercises with Russian weight force us to put in movement the whole body, enhancing the global strength of the person without leaving any muscle unattended.
In the long run, this way of exercising ends up modeling the figure and giving much more energy and vigor to the muscles than traditional machines, without weaknesses in areas that have not been worked on, with a greater contribution of mobility. With the routine of kettle bells the athlete becomes a perfect and total machine, coordinated and fully concentrated, preparing his mind at the same time as his body to withstand the effort.
The result is an athlete physique, solid and forceful, with a correct posture, without bad habits, and healthy joints. Thus, they suppose a perfect combination between muscular growth and cardiovascular exercise.
In addition, the training with kettle bells is fun and the athlete’s own concentration gives him optimal performance. These exercises are ideal for training from home, giving everyone the chance to work their body satisfactorily.
There are exercise rooms for training with kettle bells at any time of the day, throughout the year, so that you can make sport at home a routine towards perfection. The training protects the joints, because it is designed holistically and is not specialized in individual muscle groups.
So you effectively drink your own strength endurance and quickly realizes in everyday life that you are fitter. Training sessions are often tailored to specific areas of the body, but with a few simple modifications, you can make many units even more effective.
In the exercise, the back muscles are permanently tense, otherwise you would tip forward. Just as quickly, however, one notices how the back is strengthened, if one has trained a few times with the kettle bell.
The KettlebellSwing is a dynamic movement due to the swinging motion, which requires a lot of muscle. The dynamic movements provide for complex muscle strain, which leads to enormous soreness, especially in the first time.
The most active muscle in this exercise is the latissimus Doris and it is a movement very similar to the classic dumbbell rowing for that group. We will introduce the variant of placing a hand in a position similar to that of the video.
Traditionally isolate one or two muscle groups and not raise the heart rate to an exercises significant level. Kettle bell are intended to be performed in succession with very little rest, forcing the heart to work much harder and burn more calories.
There are dozens of great exercises that can be done while using a pair of weights, and they can be put together in different orders to create thousands of unique workouts. No matter if you are male or female, experienced or a novice, anyone can perform the exercises.
For the first few weeks, each workout should be relatively short and include enough rest between sets to allow adequate recovery. To correct this, it is necessary to practice the swings until you feel how all the muscles of the whole body are involved.
By using multiple muscle groups when doing Russian weight, you are likely to tire much faster and lose your form. The ideal is to perform a controlled movement to strengthen the muscles and use another lifting technique that is totally different from the one you usually use when doing dumbbells.
The uses of running tennis could hamper your ability to move your feet in a natural and free way, so it is advisable to make kettle bells with thin-soled tennis, or be barefoot, as this way your feet can be flex and absorb the shock, while it benefits you to be connected to the earth. Now that you know the most common mistakes when doing kettle bells, I hope you can correct them to avoid injuries, since these are very beneficial for the physique.