They’re also easier to do in the comfort of your home and you won’t need to go and pay for gym membership. These muscles, along with your back, are involved in almost all forms of lifting, running, and jumping motions.
That’s why kettle bell swings improve your muscle power even with low reps. Improve muscle endurance: Most people do moderate to high reps of kettle bell swings that really put their muscles to work and improve their ability to do muscular contractions for longer periods.
Before you start practicing your kettlebellswing techniques, you should pick the right kettle bell weight for you. Found that kettle bells can burn calories at a better pace compared to other methods used.
With a properly balanced diet and a healthy lifestyle, you can burn fat at your own pace. Most fitness instructors recommend doing 100 to 300 kettle bell swings a day to really get that fat loss going.
People also have varying recovery periods so you should also take into account before committing to doing kettle bell swings every day. They’re also a great addition to HIIT (high-intensity interval training) where the fast-paced environment and constant acceleration of your heart rate will improve your cardiovascular fitness.
This makes it easier to lose fat and build muscle which also benefits your cardio. You know the limitations of your body so you should decide for yourself how many sets and reps you can do for a day without getting fatigued.
As long as you keep track of your progress you will get significant results so don’t worry about starting slow. A basic thing to do is start in low sets and gradually increase it after every workout and you will see improvements after every session.
Doing kettle bell swings regularly will help improve your overall fitness including cardio and endurance. 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. 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. 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. 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.
If so, then you have everything you need for a full-body workout that'll burn plenty of calories and help you pile up glute, hamstring, and core strength, too. Get ready for a “cardio” workout that takes place far from the treadmill or the track and prep for KettlebellSwing Conditioning Hell, a fire-breathing workout that'll have your entire body gassed in less than 10 minutes from Men's Health fitness director Ebenezer Samuel, C.S.C.S.
“But you can do it with any alternate load too, from a big water jug to a backpack filled with books, to a dumbbell.” Either way, over the course of 8 minutes, you'll pile up 160 total kettle bell swings.
And the constant alternating between those swing varieties means you're training from athletic stances too. “You're becoming explosive in ways that mirror the actions you might take on a sporting field of play.”
That's enough to ramp up your heart rate, says Samuel, and by the final sequence, your body will be at its limits. Shift your right foot back slightly, lifting your heel off the ground.
Shift your left foot back, lifting your heel off the ground. Either way, you'll be smoking your entire posterior chain, building strength, challenging your lungs, and incinerating calories.
For more tips and routines from Samuel, check out our full slate of Ex and Sole workouts. If you want to try an even more dedicated routine, consider Ex's New Rules of Muscle program.
Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
Using the kettlebellswing, you can be sure that you are going to get a full body workout, using your upper and lower muscle groups. Recruiting all of these different muscle groups into one solid workout, only using one single piece of exercise equipment is why learning the correct way to use a kettle bell can quickly become a go-to workout on a weekly basis.
Here at Guardian-Elite Fitness, we promote muscle gain through classic dumbbell and barbell weight training exercises using concepts like progressive overload and compound lifts. Workouts that will work multiple muscle groups while at the same time, giving your cardiovascular engine a run for its money.
There are some dos and don’ts that are important to follow to make sure you are getting the full body benefit of this workout in, and avoiding injury at the same time. It’s important to note, that a kettlebellswing, is not actually using your hands or your arms to generate the force of the swing itself.
The main force of the swing will be generated by your glutes, legs and core. At first glance, it may seem like someone performing the standard kettlebellswing is using their upper body to swing the kettle bell.
The classic kettlebellswing will start with you holding the kettle bell with both hands in between your legs, then using your hips and legs to thrust forward, you’ll swing the kettle bell up toward your chest. First, we’ll explain why the kettlebellswing is so beneficial, and why you should be incorporating it into your workout routine.
It’s not until you start doing kettle bell swings as a part of your workout, that you can realize all the benefits. The kettlebellswing uses your hips, glutes, core, legs, arms, shoulders and back to complete the entire movement.
As we mentioned earlier, it’s important to perform the kettlebellswing properly to reap the benefits throughout these entire range of muscles. For instance, if you are using too much of your arms to pull the weight, you will not realize the lower body exercise benefits.
The Wisconsin Lacrosse Department of Exercise and Sports Science did a study specifically using the kettlebellswing to improve aerobic capacity. Participants of the study showed marked improvement in not only aerobic capacity, but also core strength and flexibility.
No matter the physical activity, you will be relying on these muscles to generate power and force, i.e. running, jumping, sprinting, etc. We mentioned earlier that studies have shown the kettlebellswing will improve balance.
We’ve mentioned it several times now, but perfecting the kettlebellswing form is crucial to not only getting all the benefits from the workout, but also avoiding any possible injuries. There are some common mistakes that can happen, so being on the look-out for these in the beginning will put you on the fast track to getting in a great workout.
During the kettlebellswing, which we will outline shortly, you will want to keep your back straight through the entire movement. Remember, hinge at the hips, engage the hamstrings, and keep your back neutral.
At the very top of the swing movement, your body should be in a straight line from your head to your toes. Good form beats throwing up weight any day, this is how we gain muscle and avoid injury.
By hinging at the hips, you will load up your hamstrings and glutes in preparation for the swing itself. This way the kettle bell is extended out in front of the body, yet there is a straight line from your head to your toes.
Classic KettlebellSwing Reps: 20 Immediately follow with 10 push-ups 2-minute rest American KettlebellSwing Reps: 10 Immediately follow with 10 wide-grip push-ups and 30 second plank 2-minute rest
Walking KettlebellSwing Reps: 10 Immediately follow with 10 close grip push-ups Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines.
Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time. Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness.
Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance. You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads.
Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises. You can always increase the weight once you’re comfortable with the correct form for each exercise.
Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training: Aim to add more reps each week, then work toward adding more sets as you build strength.
Push your hips backward, and bend your knees to reach the kettle bell handles. Firmly grip the kettle bells, keeping your arms and back straight.
This is an excellent exercise to boost both your muscle strength and cardiovascular fitness. While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs.
Engage your abdominal muscles and set your shoulders back. Exhale as you make an explosive upward movement to swing the kettle bell out in front of you.
Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles. Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly.
Using your leg muscles, with your upper body still, straighten up to your starting position. With both hands around the handle, hold the kettle bell close to your chest.
Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides. Slowly step forward with your left leg, bending your knee while keeping your right foot in place.
A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate. When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap.
Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor. With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body.
When you’ve completed your repetitions, return to your starting position. When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position.
Hold a kettle bell by the handle so that it rests against the outside part of your shoulder. There are many benefits to working out with kettle bells, for both men and women, across all age groups.
According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness. Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength.
A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity. Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study.
According to Harvard Health, kettle bell exercises can also help improve your posture and balance. You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells.
If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises. Stop immediately if you feel sudden or sharp pain.
A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out. Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness.
The key is to start slow and, if possible, with the help of a certified personal trainer. While I was never exactly shredded, I was making good progress on the big lifts and felt comfortable taking off my shirt in public.
I was still eating like a person with an active lifestyle, but the most movement I was getting was walking from my bed to the couch. That, coupled with the new existential threats of daily existence under the pandemic, meant I was eating a lot of takes out, and food became a distraction from the casual terror of everyday life.
Dan John's 10,000 KettlebellSwingWorkout has earned a reputation as a simple, brutal fitness challenge. The swings are supplemented with squats, presses, or dips for four of the weekly training sessions.
John claims that people who have taken on the challenge dropped fat while adding muscle, saw noticeable improvements in posture and body composition, and made significant gains in overall strength. I wanted a program that didn't require regular gym access while still offering big results to combat my pandemic pounds and general malaise.
By the time the challenge was finished four weeks later, I had dropped nearly all the pandemic weight and a quarter of my body fat. Week 1 of the 10,000 KettlebellSwing Challenge There are thousands of trainers on the internet insisting their programs are the absolute best way for people to lose weight.
You need to expel more energy than you're putting in (this is called a caloric deficit). That can happen through careful focus on diet, exercise, or most effectively, some combination of the two.
To keep me accountable and make sure I actually finished the 10,000 swings, I asked longtime friend and collaborator Diego Lopez, a comedian and model in Brooklyn, to complete the challenge with me. During the pandemic that's meant coaching clients through Zoom and training sessions in the park.
For people looking to improve their fitness with minimal equipment, Lopez has been a strong advocate for kettle bells. “The kettlebellswing is a phenomenal pattern to strengthen the upright human being,” said Lopez.
The first day of training Lopez completed his 500 swings with a 70-pound bell, but struggled with his grip. The first day of swings (I used a 54-pound bell, as prescribed in John's workout design) and presses took me 38 minutes to complete.
By the end of the last set I looked like I’d just stepped out of the shower and every part of my body felt sore. One of the hardest things about hitting 500 reps in a workout was maintaining good form.
Focusing on the hip hinge and being consistent with the swings can get exhausting, but that's kind of the point. Part of the reason I had gained so much weight over the course of the pandemic lockdown—aside from the obvious stress eating—was because I stopped doing things consciously.
I'd slam back a fourth park drink because they were far cheaper than what I'd pay in a bar. Logging the calories and doing more or less the same workout each day wasn’t sexy, but it did give me a sense of control.
With the beauty of hindsight I can understand what a success dropping three pounds in a week is, but it didn't feel that way at the time. These feelings had more to do with the fact that a big assignment was ramping up at my day job than anything to do with diet or kettle bell swings.
I had a huge project due that required late nights and multiple meetings. The shame of explaining that I'd quit or missed a workout seemed worse than actually doing the swings.
Lopez even shared a story about a late night message from a lady friend he left unheeded—he turned down the booty call to finish his swings. My face looked noticeably thinner and clothes that had been feeling tight fit again.
Getting a decent workout in at under half an hour was incredibly satisfying, even if I continued to look like Swamp Thing after I was finished. He cut his record for completing 500 swings to an impressive 17 minutes, and dropped 10 pounds without tweaking his diet.
My buddy, Diego Lopez, showing off his results from the program. I dropped 16 pounds in four weeks, going from 210 to 194. While the 10,000 swingkettlebell challenge didn't leave me with visible abs or a superhero body, it did leave me in a significantly better body composition than when I started, which serves as proof of concept for Dan John's program.
I kept hoping to come up with some kind of life changing revelation when I discussed the challenge with friends, but nothing profound came to mind. If you make a plan, put in hard work, and remain consistent, you'll get results.
So really, I think the challenge shows that you don't need a gym or personal trainer to get noticeable results from your workouts. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
You will get more full body results in less time from the kettlebellswing than any other exercise! If you are new to Kettle bell Training then you should focus all your time and effort on the Swing.
The kettlebellswing hits all the major muscles of body, increasing your metabolism and generating after burn for up to 24hrs after your workouts. To help you get the most from your kettle bell swings and to stop your workouts from becoming boring here are some kettlebellswing Won for you:
Double Handed Swing — 20 reps Push Ups — 10, 9, 8, 7 etc. A perfect kettlebellswingworkout that hits almost every muscle in the body using only 2 exercises.
Perform 20 Double Handed Swings and then 10 Push Ups. At the end of the workout you will have completed 200 Swings and 55 Push Ups.
A super simple kettlebellswing only workout and great for beginners. Perform 20 double handed swings at the beginning of every minute.
The time left over after your 20 kettle bell swings until the start of the next minute is for rest. Alternating between Swings and Burpees will really elevate your heart rate.
For this KB swing workout the swings reduce down by 5 reps each round and goblet squats increase. This workout will seriously burn some calories as well as strengthening the complete lower body.
Repeat the circuit adding an extra Turkish Get Up each round. The kettlebellswing works predominantly the muscles of the posterior chain which includes, the hips, glutes, hamstrings, back, lats, abs, shoulders, and forearms.
Perform 10 double handed swings at the beginning of every minute. The time left over after your 10 kettle bell swings until the start of the next minute is for rest.
However, you need to listen to your body and take a day off when you feel you have not fully recovered. If you buy through links on this page, we may earn a small commission.
Case in point: Studies show that training with kettle bells yields pretty incredible improvements in aerobic capacity and strength, Pinocchio P, et al. (2013). Transference of kettle bell training to strength, power, and endurance.
Effects of kettle bell training on postural coordination and jump performance: A randomized controlled trial. We turned to Rob Slaver, a trainer and coach and the founder of Bandana Training, for this workout.
He put together a routine that will help you feel comfortable using a kettle bell — all while delivering a head-to-toe sweat session. You’ll perform a strength move in which your movement is slow and controlled.
Then, you’ll perform a power move in which your movement is explosive — without sacrificing proper form. Since the power exercises can be challenging for beginners, Slaver suggests sticking to a lighter weight until you master the movements.
Check out the GIFs below for a quick guide to executing these movements properly and safely. Targets: Hamstrings, glutes, abs, back, shoulders
Hold a kettle bell with both hands, keeping arms straight. Bend knees slightly, hinge forward at hips, and maintain a flat back.
Use the momentum to return to standing, drive your hips forward, and squeeze your glutes. Bring the kettle bell up to shoulder height, still keeping arms straight.
Start in a squat position and grab the kettle bell with an overhand grip using both hands. As you stand, bring the kettle bell under your chin and lift elbows above shoulders.
Grab the kettle bell in right hand and drive your body upward. As you stand up tall, bring the kettle bell up over your head with a straight arm.
Keep arms straight and make sure wrists are facing one another. Lift right hand off the floor, gripping the kettle bell and drawing elbow back behind you.