Is Kettlebell Swing Worth It

Danielle Fletcher
• Wednesday, 21 October, 2020
• 18 min read

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.

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(Source: www.shape.com)


“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.

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.

The kettle bell is a piece of versatile workout equipment that you can use in a wide variety of exercises. Kettle bell swings are famous because of their versatility and quickly raise up your heart rate.

kettlebell swings workout body minute total
(Source: www.pbfingers.com)

The benefits of the kettle bell swings are an increase in total-body movement, overall strength development while also improving your speed, endurance, and balance. The first step of the kettlebellswing, when you swing the kettle bell upwards, works your legs, glutes, hips, and lower back by using force to lift the kettle bell upwards.

Once you lift it up, your abdomen and abs contract to maintain the upwards motion, strengthening your core. For small women, older people, and young kids, you can start out with lighter kettle bells that weigh 2.5, 5, 7.5, or 10 pounds.

If you can handle them easily, you can go with what’s recommended for strong people like 15, 20, 25, 30, or 35-pound kettle bell. This convenience is one of the main reasons why they’re so popular among fitness enthusiasts.

Kettle bell swings allow you to train in multiple fitness routines in one workout. Kettle bell swings give you a combination of strength and endurance training.

Then working on your kettle bell swings will actually give you a lot of exercises. It’s the basic premise of stronger muscles that will lead to more kettle bell swings and so goes the cycle.

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(Source: www.riseabovestrength.com)

You will also notice improvements in other aspects like being able to lift more, throw harder, or run faster. Your proprietors are the receptors in your muscles that adjust your body to balance.

They make you automatically adjust in order to stay upright and by constantly training it improves your ability to maintain balance. Those things in the corner of your gym shaped like metal purses, that you see people picking up and swinging around like they’re trying to waft away a fart.

Until this week, I’d never really attacked the kettle bells that seriously, instead preferring to wander over midway through a workout and half-heartedly swing them around until I’d got my breath back. However, I’d heard that you could get a full-body workout purely by using a kettle bell, so I found a program online and set to work.

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(Source: www.darkironfitness.com)

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Lose 4 pounds of abdominal fat without changing your diet. But if you're not a competitor who needs to use the overhead version, your posterior chain will get more out of the exercise by just using a heavier kettle bell and doing standard Russian swing.

kettlebell swing description hip technique training basic extension using workout ground perfect points drive
(Source: www.journalmenu.com)

I wish I could summarize this article into “it helps” or “it’s a waste of time,” but the kettlebellswing is one of those exercises just good enough to talk about but not clear enough in practice and in research to show undisputed value. Unlike the squat or other movements, the kettlebellswing has very little research to show efficacy in training, mainly due to the fact it’s hard to load in a way that is truly progressive.

It’s likely this article will not persuade you to change your mind if you lean toward one side or the other, but if you are on the fence, you will likely step off and find a place for the exercise in some way. An athlete who has played sports for years decelerates their body and produces high outputs in games and in practices, so we can’t view them as a sedentary or low-fitness examples.

In this review, I cover the five needs of coaches: keeping athletes fit, big, strong, fast, and resilient to injury. Therefore, for the sake of this argument, I will say that the exercise is perfectly safe to perform under supervision, and I will only focus on the adaptations or possible benefits from acute experimentation.

However, I don’t think it will make such a huge difference that we can scoff at the results of the research and say the swing type is the reason it didn’t work if the outcome is poor. The most important study is sprinting performance, but there is very little available, likely due to smart researchers knowing that it’s unlikely that kettle bell swings are secret speed weapons.

Trust coaches to know from trial and error if a solution works, as they have been experimenting due to the force of competition for decades. The first study looking at potentiating did hint that the population may not have the ability to create enough of a stimulation due to loading, but with recreational athletes, those are the realities.

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(Source: www.fitboot.com)

True, technique matters, but if it requires so much precision to do, then the results need to be impressive with a follow-up study showing motion capture and speed testing. In summary, I don’t think swings will ever show up as a speed tool no matter how heavy or how skillfully athletes do them in training.

Finally, most of the studies I see compare controls or workouts that resemble exercise programs for “unfit” populations. You can say that both weightlifting movements and kettle bell exercises have no effect on jumping, but to me this simply shows that performance and fitness research belong in separate worlds.

I am not going to cover the risks of injuries with kettle bell swings, but I do know some coaches will make an argument that they are dangerous because there is always a chance of someone getting hurt. The current buzz with swings is that they are alternative forms of power development due to a number on a force plate or activity from an Egg electrode.

No article demonstrated exciting findings for hamstring and glute recruitment, but I liked that the Australian study evaluated three styles of swings and showed that a good hinge makes a difference. Based on the findings of the hamstring exercise comparison, it appears that kettle bell swings are better suited for the semitendinosus rather than the biceps memoirs.

I hate to sound pessimistic, but based on lack of intervention studies and the interpretation of the acute Egg data, there is not enough infrared evidence to demonstrate that kettle bells are potent choices to help soccer teams stay healthy. They do activate the glute and hamstring enough to be part of a program, just not enough to highlight them as singular solutions in injury reduction.

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(Source: rkcblog.dragondoor.com)

Like explosive strength, we need to compare what is the baseline we expect to help athletes rather than elderly patients or general populations. In summary, kettle bells for hypertrophy are not great, as power exercises are less about mechanical overload and more about rapid expressions of strength.

So, if you do recreational fitness and want to swing for some general health benefits and get some incidental muscle cross-section, have fun, but you won’t win an Olympia title any time soon. Most people look at conditioning as endurance, so kettle bell swings helping an athlete run faster at the end of a long match isn’t the same as someone trying to be fit for metabolic health.

Thus, we don’t see much in the research outside low-grade evidence that kettle bells can be a great circuit solution, but not an aerobic capacity session outside Tabata-style intervals. Swings are demanding in terms of muscular fatigue, so endurance athletes will likely not benefit from adding them or replacing conventional training.

Specificity matters as well, so swinging may increase mitochondrial changes, but running or cycling faster isn’t proven. If you want general fitness, kettle bells are promising; if you want athletic performance conditioning, they’re not appropriate for team or field sports.

I will save you the time and burden of deciphering the research and say this: Nothing in the studies demonstrates that if you do kettle bell swings for the typical 15 minutes or less, you will become the next champion in sport, but you could burn enough calories to become significantly leaner. Feel free to decide what works for you, but after digging in the research more to fully give kettle bells a fighting chance, they seem to be a great fit for general preparation and teaching, not for max speed or hypertrophy of advanced athletes.

kettlebell swings swing workout training workouts fitness exercise exercises hiit health beginners way menshealth
(Source: www.youtube.com)

Kettle bells are part of training and add much-needed variety to a general fitness program, but don’t expect them to be the missing ingredient in elite sport. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes.

Kettle bell training is the latest trend in town that is taking the world of fitness by a storm. These simple exercises boost endurance, power and increase strength while reducing body fat.

The kettlebellswing features a dead lift movement pattern that targets almost every muscle in the body. The kettlebellswing is great for people who have time to only perform one exercise because of their busy schedule.

The kettlebellswing is a fine choice as it targets a variety of movements and is not difficult to perform once you get the hang of it. However, be warned not to swing too hard as the deceleration can lead to muscle soreness and make it difficult for you to walk for a couple of days.

This exercise features dynamic movement and utilizes more force which is why you should always read the guidelines and abide by safety measures. A kettle bell swings works wonders on your hamstrings, glutes, core, hips and back.

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(Source: yahoo.com)

However, the kettlebellswing helps maintain an upright position, improving your posture by pulling your shoulders back. Everyone, starting from a professional bodybuilder to a casual fitness enthusiast, can benefit from a kettlebellswing.

If you want to lose body fat and are dreaming of a leaner physique, perhaps kettle bell training is a good option for you. Kettle bell training incorporates many high-intensity workouts that allow you to burn fat.

Moderate to high repetitions will give your heart and lungs the ideal workout, causing you to feel rejuvenated and alive. Big strength comes from performing eccentric movements and workouts that a beginner might be too intimidated to try.

These eccentric movements will make your muscles sore the next day but the results will be worth it. This means it only takes between 30 and 60 seconds before your lungs and heart are pushed to their maximum capacity.

This means you really have to fight it to keep your joints in place, resulting in exceptional benefits for your stabilizing muscles. Most women who work out have a common desire to build strength without achieving the bulky appearance of a bodybuilder.

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(Source: www.cavemantraining.com)

Kettle bell exercises incorporate full body functional movements that target several muscle groups at the same time. Talk to your trainer about your special needs, and they will be happy to design a workout routine that meets all your specified requirements.

Stand with your feet around 6 to 12 inches outside shoulder width, with each side of your foot positioned slightly outward. Next, brush your arms on the inner thighs, extending your knees and hips while accelerating the kettle bell upwards.

Some people advise the kettle bell should be facing completely skyward, but it could cause you to lose control. Absorb the weight of the kettle bell as you follow the same path back to the starting position.

Load the heels, not the toes Try maintaining a flat back while performing the exercise Keep the shoulders in their sockets while lifting your chest Do not hinge at the lower back Breathe in on the way up and out on the way down Continue to stand tall throughout the exercise and squeeze your abs Swinging the bell with one hand requires you to put in extra effort and can be twice as much demanding for the shoulders.

Quickly, reverse the direction, driving the kettle bell with your hips, moving the bell straight out. Two-handed kettlebellswing offers low impact training that is also easy on the joints, making it a terrific vertical jumping exercise.

(Source: www.youtube.com)

In the past couple of years, they have definitely taken a spot on the top of many trainers’ favorite workout equipment lists. Kettle bells are a great workout, and they will change your body like never before.

Unlike a bar or dumbbells where the weight is fairly evenly distributed, kettle bells make you work to keep them balanced with your body and movement. So, not only are you lifting weight, but you’re working on balance as well which is a full body engagement.

Lots of the exercises required by kettle bells involve swinging and rotating. With the need to stop eliminated, kettle bells can give you a strength plus cardio workout all in one.

Anytime you combine strength and cardio, you are bound to burn more calories. Kettle bells do this with every move, so every time you workout, you’re burning more calories than you would be otherwise.

While not every new fitness craze is worth it, kettle bells are one that actually meet the hype. With some guidance and persistence, you’ll quickly see the results and see what all the fuss is really about.

kettlebell swing exercises beginners benefits workout kettlebells varianti form muscle build fitness strength why novembro
(Source: www.mensfitness.com)



I have dedicated my life to training and teaching the swing and to designing the toughest, most efficient, not to mention fun, workouts a person can do. Kettlebellswing training is your 1-stop shop for muscle size, definition, fat loss and the heart of a racehorse.

After years of training clients and leading seminars and certificate programs, I've encountered just about every question about the swing. I think the best way to get you to pick up a kettle bell and swing it (if you haven't already) is to lead you through the top five questions and give you my most convincing answers.

If you're ready to jump right in, skip to question number five for how to work it into your current workout schedule. The kettlebellswing works the muscles in the hips, glutes, hamstrings, lats, abs, shoulders, pecs and grip.

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(Source: www.pinterest.com)

It's a simple and fast way to incorporate a very athletic movement into a routine safely while burning a ton of calories. The kettlebellswing is the perfect way to increase fat burning without sacrificing hard-earned muscle mass, as you do with regular cardio.

I'm talking about the little, fibrous beauties that endure microscopic tears in training, and then rebuild and grow to give your muscles incredible depth and density. Because the swing is a powerful and dynamic athletic movement, it produces different results in your body.

The swing can bring a whole-body move into a bodybuilding routine and builds more of an athletic look while increasing low-back stability. The swing burns more calories in a shorter period of time than any other method of cardio (unless you're busting out a 6-minute mile, which I doubt).

So I began to create and design swing routines and programs based on interval training. If you've ever done cardio interval training, you know it's about performing short bursts of intensity, followed by rest, and then repeating this pattern.

With the swing, interval training increases your cardiovascular ability while distracting you from the incredible workload you bear. My workouts require you to focus on the sets, reps, and variations of the 2-hand and 1-hand kettlebellswing, which takes your mind away from the actual work you do, making it seem as if the time had just flown by.

(Source: www.youtube.com)

You have a lot of options; there are numerous ways to incorporate swing training into your existing bodybuilding routine. A simple way would be to use it as a finisher at the end of a workout that involves your legs or your back, since the weights are relatively light.

You can train heavy kettle bells for low reps while working your cardio, or swing 30-to-40 minutes with lighter bells allowing you to focus on fat burning while maintaining muscle mass. How-to Images View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

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.

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.

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.

lose rid exercises workout handles kettlebell handle
(Source: www.trainhardteam.com)

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.

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.

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2 www.coachmag.co.uk - https://www.coachmag.co.uk/workouts/kettlebell-workouts
3 breakingmuscle.com - https://breakingmuscle.com/workouts/1-kettlebell-9-workouts-you-can-do-anywhere
4 www.healthline.com - https://www.healthline.com/health/exercise-fitness/kettlebell-workout
5 www.boxrox.com - https://www.boxrox.com/8-unforgiving-kettlebell-back-exercises-for-stability-strength-and-aesthetics-rx/
6 unlockketo.com - https://unlockketo.com/product/akt-16kg-kettlebell-kettle-bell-profession-strength-training-sports-equipment-sports-gym-household-dumbbells-weightlifting-workout/
7 www.onnit.com - https://www.onnit.com/onnit-double-16kg-kettlebells/
8 www.youtube.com - https://www.youtube.com/watch
9 myomyfitness.com - https://myomyfitness.com/strip-the-fat-16kg-kettlebell/
10 www.boxrox.com - https://www.boxrox.com/8-unforgiving-kettlebell-back-exercises-for-stability-strength-and-aesthetics-rx/