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Is Kettlebell Swing Good For Abs

Kettle bells are pieces of portable exercise equipment that helps work your posterior chain muscles found in the butt, hamstrings, back, and abs. This is why we are going to learn how kettle bell swings can strengthen your core and burn fats to get well-toned abs.

author
Earl Hamilton
• Tuesday, 17 November, 2020
• 8 min read
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It’s a simple and fast movement that coordinates your grip, hamstrings, glutes, hips, lats, pecs, and abs. With such weight, it takes effort to grip a moving kettle bell and force to stabilize the core.

The good thing about a kettlebellswing is that it boosts metabolism by keeping your muscle mass while increasing your body’s ability to burn calories. Kettle bell swings are absolutely good for the core, though keep in mind that you shouldn’t focus solely on this.

Swings target your core’s muscles such as the glutes, hamstrings, hips, and even the shoulders. When you swing a kettle bell, a pulse-like contraction in the abdomen occurs, stiffening your core while also stabilizing the spinal column.

If you do execute them every day, try to include a variety of other exercises that work different muscles. This type of swing is more challenging because you’ll use only one side of the body, which means tension in the core is vital to remain balanced.

Two-Handed Kettle bell Swings: These let you squeeze your stomach and work your way up while keeping a stable movement to contract on the way down. You will achieve well-toned abs since kettle bell lateral swings pushes your core to exert more effort.

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With the right swing from, frequency, and intensity, a kettlebellswing can help build abs. To look at it, you wouldn't guess that the simple kettle bell is such a fitness hero-both a superior calorie burner and an ab flattened in one.

Take the snatch (a one-arm lift in which, from a quarter-squat position, you fluidly move the kettle bell from the floor to directly overhead as you stand, bell flipping up and over to rest atop your forearm). (Exercisers in the study did a 20-minute workout consisting of 15-second AMAP intervals of kettle bell snatches followed by 15 seconds of rest.)

By engaging the entire posterior chain (back, butt, hamstrings, and calves) plus the chest, shoulders, and arms, the kettle bell snatch and its variations work more muscle groups than other forms of HIIT, such as biking or running, which use primarily the legs and glutes. Do high-intensity kettle bell intervals like those in the study, and you'll also be dispatching more ab fat into your calorie-burning furnace than if you do steady reps of swings.

This pulse-like abdominal contraction stiffens your core and stabilizes the spinal column to help control the heavy, dynamic movement. A recent study published in the Journal of Strength and Conditioning Research showed that when exercisers quickly squeezed their abs at the top of a swing, their obliques contracted more than 100 percent of their maximum potential.

(And KB's are fantastic for your booty too; try Emily Sake's Favorite Kettle bell Exercises for a Better Butt.) Her go-to ab blaster is the Turkish get-up: You fluidly raise your body from lying face up on the floor to standing while holding a kettle bell overhead with one arm the entire time.

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Stuart McGill, Ph.D., the author of Back Mechanic and multiple studies on kettle bell workouts and their effects on the spine, says that carrying weight on only one side of the body calls on the core to compensate, and the instability of the inverted bell challenges the core more than a dumbbell would. “Its resistance builds muscles with enough intensity that we can really burn a lot of calories, but because we're standing in place or at least not jumping, there's no pounding on the joints,” says Steve Cotter, the director of the International Kettle bell and Fitness Federation in San Diego.

Kettle bells are, though, one of the best strengthening tools for abs, Lace said, because they're often racked close to the body, which forces the core to work hard, especially as the weight gets heavy. “ dynamic nature of kettle bell exercises makes them particularly effective for stabilizing the trunk during movements,” he said.

Vincent, who also has a master's in exercise physiology and fitness management, added that kettle bells create more inertia than using dumbbells or other weights, meaning they're harder to get moving, so there's more resistance. The shape and functionality of the kettle bell makes it easy to use in faster-paced exercises, like the kettlebellswing, to get your heart rate pumping, improve cardiovascular fitness, and burn fat faster.

Use these 10 easy kettle bell exercises to work your abs from every angle to build a strong, toned core. Start standing up with your feet slightly wider than hip-width distance.

Bring a small bend into the knees and engage your abs. Exhale to thrust your hips forward and swing the kettle bell up in line with your shoulders.

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Start standing up with your feet slightly wider than hip-width distance. Bring a small bend into the knees and engage your abs.

Exhale to thrust your hips forward and swing the kettle bell up in line with your shoulders. Bend your elbows and hold the kettle bell in your hands in front of your chest.

Reach your left arm straight down alongside your body. Start in a push up position with the kettle bell underneath your left hand.

Lie down on the floor with your knees bent and your feet on the ground. Inhale to lower the kettle bell back behind your head, hovering it about an inch above the ground.

Then, exhale to sit up all the way and press the kettle bell straight up over your head. Lower the kettle bell to your chest and slowly roll down one vertebra at a time.

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Sit on your mat with your knees bent and heels on the floor. Hold the kettle bell with both hands in front of your chest with bent elbows.

Lean your torso back a couple of inches to feel your abs start to work. Inhale to side bend to the right, sliding the kettle bell down your outer right leg.

Begin in a high plank position with the kettle bell behind your right wrist. Then, pick up your right hand and use it to slide the kettle bell back under the right shoulder.

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9 Gentle Stretches to Release Upper Back Pain I've also read some fitness articles that swings can help with toning abs to make them more visible, but I would like to hear some of your personal views and experiences if this is true.

You'll find a considerable amount of activation when performing heavy swings (Turkish get-ups probably more so, however). When it comes to having 'visibly defined' abs, a low body fat percentage is the key factor.

A regular dose of swings or snatches will do amazing things for your abs, add TGU’s and your bases are all pretty well covered. I have not done traditional ab work in years and if my body fat percentage was lower I would look great.

But, as @Chrisdavisjr said, visible abs are a matter of diet and body fat percentage. You'll find a considerable amount of activation when performing heavy swings (Turkish get-ups probably more so, however).

When it comes to having 'visibly defined' abs, a low body fat percentage is the key factor. You can feel the difference in how much Oomph is left with or without. But if really making them pop is part of your goal, or if you have back problems that benefit from seriously strong abs (I'm in both categories), a relatively small volume of direct ab work is pretty important, and will do wonders.

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How many reps/sets of daily swings do you do and would a 24 kg give similar results, or must it be much heavier within the 32 kg/48 kg range? I think I was able to do 10 sets of 10 one handed swings at 40 kg in 1o minutes and get-ups on the minute at that weight before I got my barbell and shifted my focus to building max strength. If you're strong enough to perform 10×10 rep sets of swings at 24 kg without really 'feeling it', then go heavier but don't chase heavier weights for the sake of it.

Focus your efforts on bracing your abs as hard as you can and synchronizing your breathing with your swings and you can get a lot of stimulus from training even with a lighter kettle bell. I've also read some fitness articles that swings can help with toning abs to make them more visible, but I would like to hear some of your personal views and experiences if this is true.

You'll find a considerable amount of activation when performing heavy swings (Turkish get-ups probably more so, however). When it comes to having 'visibly defined' abs, a low body fat percentage is the key factor.

But when I do lots of heavy swings — with one two kettle bells — I feel a noticeable increase in ab strength. Both powerful swing, heavy dead lift/ squat, Blanche training work the abs very hard, but I don't think it will bring you the 6- pack look like a superhero

Advice about reducing body fat notwithstanding, the ab wheel is very effective. I could tell you what I ate but there's no guarantee it would work for you and, to be honest, good lighting makes 90% of the difference when it comes to having 'visibly defined' abs.

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Good lighting is a huge help! In my case, eating low fat/relatively high protein, but any diet on the edge of caloric balance will do. And again, in my case a relatively small amount of extra ab work on top a good mix of core training brings it home.

With any program that involves a lot of core work, any additional ab specific training is going to make them pop as long as BFA is in a good range, but if you throw in a few sets every day you'll see the difference pretty rapidly. If you have a low body fat percentage but your abs looks meager, what weight would be best to make them get bigger?

I'll try yesterday band resisted push ups first time ever and my abs are sore as FCC. No need for isolation work. I'll try yesterday band resisted push ups first time ever and my abs are sore as FCC. No need for isolation work.

If you have a low body fat percentage but your abs looks meager, what weight would be best to make them get bigger? The key is starting where you are, focussing on power, strength and tension, and working with progressively heavier weights.

There is a section on this in the Tim Ferris's podcast episode with Pavel Tastsouline. Strong abs are made in the gym, visible six-pack in the kitchen and dining room.

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Sources
1 www.simplefitnesshub.com - https://www.simplefitnesshub.com/do-kettlebell-swings-work-abs/
2 www.shape.com - https://www.shape.com/fitness/tips/how-use-kettlebell-flat-abs
3 www.popsugar.com - https://www.popsugar.com/fitness/Kettlebells-Good-Abs-46090734
4 www.paleoplan.com - https://www.paleoplan.com/2019/01-26/kettlebell-exercises-for-abs/
5 www.strongfirst.com - https://www.strongfirst.com/community/threads/kettlebell-swings-and-isolation-ab-exercises.14669/