It's a great way to really burn calories in a short space of time, and the constant rising of your heart rate and repeated recovery sessions really gets your cardiovascular system working. If you are a serious weightlifter, with a rigorous target training program, you should still have a couple of days each week for ‘active recovery’.
This keeps your circulation and your metabolism going, sending oxygen-rich blood to your muscles to help them heal faster and lay down new tissue. Many weightlifters and strength training enthusiasts dread active recovery, because it usually means some time of steady state cardio.
A dynamic routine with low weight, high rep movements will improve your recovery by focusing on flexibility, coordination, and of course, just enough cardio to get your heart working! Adding kettle bell movements into your regular workout program adds a lot of benefits for your joints, and doesn’t involve impact exercises that can cause damage.
Kettle bell movements require a lot of control if they are done correctly; this also builds stability and strength in the muscles that support your joints, especially the knees, elbows, and shoulders. The dynamic movements of kettle bell routines also improve joint flexibility.
Now, we aren’t saying that you should power out a workout on an injury, but if you are serious about fitness, getting injured can drive you crazy. Sure, it looks cool to have a neat row of fancy, top quality kettle bells of every imaginable size in your home gym, but you really don't need that.
Start out with just a couple, a light and a medium one (one for small muscles like the arm and one for large movements like kettle bell swings). As your workouts get more complex, and your strength develops, you can easily, and affordably, add more kettle bells to your collection.
Unlike a barbell set, you can easily tuck your kettle bells under your bed or in your closet, just make sure they aren't anywhere where you can trip on them or stub your toe! You can do most movements in as little as a six-foot square space, meaning if your home gym is your bedroom or a corner of your living room, kettle bells make a perfect workout.
Even so, make sure you aren’t next to a lamp or your TV before you start your kettle bell swings! Even ‘whole body’ movements like kettle bell swings are really easy once you find the rhythm.
That means that during a kettle bell movement, you are also experiencing a controlled stretch, as well as pushing the limits of your range of motion. The shape of the kettle bell means that you need to bring a lot of muscles into play to control the weight.
That means even if you are working on a single arm exercise, you’re actually engaging the muscles of your shoulders and your core to help balance and center the kettle bell. Adding a kettle bell to a Pilates workout is a great way to really focus on strengthening the muscles you use for balance, and that will improve your posture.
That’s not a ‘not so well known benefit.’ But did you know that kettle bell workouts aren't your typical weight training routine and that they actually accelerate the development of muscle tissue? During a kettle bell workout, increases in testosterone, cortisol, and lactate occur, and all of those are essential to building new muscle.
Kettle bells are great if you dread those exhausting, painful strength workouts, or want cardio benefits without spending hours on the treadmill. There’s nothing quite like a dynamic kettle bell swing to really get rid of stress, and adding a kettle bell to a Turkish Get Up or a Pilates ball workout adds variety, and makes even simple movements suddenly challenging and interesting.
These odd-shaped weights may look weird, but they are amazingly effective, and they add much needed variety to any workout program. If you walk into any commercial gym nowadays, we’d be very surprised indeed if you didn’t find at least one set of kettle bells.
Years ago, kettle bells were rarely seen in gyms, whereas nowadays they are just as common as dumbbells. First and foremost, if you’re looking for a way to burn fat and lose weight, kettle bell swings are fantastic.
Is the fact that kettle bell swings are a great way to break up the monotony of regular training. Changing our training keeps things exciting, it shocks the muscles, and it’s a great way to break a plateau.
Kettle bell swings are fantastic in that they are a great way to switch up your training and try something new. You initiate the majority of the movement by utilizing a powerful hip thrust that uses many of your lower body muscles.
You are also working your fast-twitch muscle fibers which means that you are generating more explosive speed and power. When you perform the exercise, because of the mechanics of the movement you are constantly engaging your core in order to keep yourself stable and grounded as you swing the kettle bell between your legs.
Not only are kettle bell swings a great resistance-based exercise, but they’re also fantastic for anybody looking to enjoy enhanced rates of aerobic capacity as well. If you use a lighter kettle bell and perform more reps, by the end of the working set your lungs will feel as if they’re on fire, you’ll be gasping for air, drenched in sweat, and you’ll have yourself one heck of an aerobic workout in the bag.
We’ve already mentioned how kettle bell swings function as a full-body workout, but we didn’t quite emphasize just how beneficial they are. The exercise is a compound movement that will target several major muscle groups at the same time.
You work your core, legs, back, shoulders, and arms when performing kettle bell swings, as well as giving yourself a fantastic cardiovascular workout at the same time. Another of the more prominent kettle bell swing benefits that we’re going to look at today, is the fact that the exercise itself is so easy to master.
Kettle bell swings may be extremely physically demanding, but actually performing the exercise with perfect form is quite simple and straightforward. These fibers are extremely important because they are responsible for generating explosive speed and power.
This is why sprinters who need short bursts of speed, often perform so many kettle bell swings as part of their training. The power they generate in your legs will enable you to jump higher and improve your standing vertical leap.
When you think of kettle bell swings, you likely think of the two-handed variation of the exercise, in which you have both hands grasping the handle. The heart is one of the most important organs in your body, and keeping it fit and healthy is absolutely essential for a whole host of different reasons.
If you’re looking for an exercise that will enable you to better utilize glucose and keep your blood sugar levels stable, look no further than the kettle bell swing. It is a condition characterized by the body’s inability to adequately utilize sugar for energy.
The sugar is subsequently unable to be adequately processed properly and be used as energy in the cells. When lifting weights and performing resistance-based exercises of any kind, there is always a risk to your health and well-being.
Because you’re moving the weight between your legs as you are hunched forwards slightly, you’re using your core stabilizer muscles and your feet to keep yourself balanced firmly on the ground. When swinging, you’re constantly working on finding your balance and keeping yourself firmly in place.
If you’re looking for a way to switch up your training and keep it exciting and productive, why not do some kettle bell swings the next time you’re in the gym? But, in the last decade or so, they’ve seen a resurgence in popularity, not least because they are a part of so many CrossFit workouts.
But Tim Ferris says “the two armed kettle bell swing is the king and is all you need for dramatic body recomposition results”. This post will reveal the main kettle bell swing benefits and how to do them correctly.
It takes time to master the kettle bell swing, but once you’ve got it nailed, this exercise has a wide range of benefits. 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 kettle bell swing 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 kettle bell swing is the king and is all you need for dramatic body recomposition results.” Increased cardiovascular fitness Kettle bell swing 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. Kettle bell swings are fast and explosive, while dead lifts are much slower.
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.
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 kettle bell swing, you can enjoy all the benefits this exercise has to offer while avoiding all the risks.
Hold your kettle bell in front of your hips with an overhand grip. 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.
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.
You can also use any kettle bell swing alternative you prefer for this workout, including: *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 No other kettle bell exercise offers so many benefits and is so easy to learn.
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.
The ability to move from exercise to the next and not need to change the kettle bell weight results in much quicker workouts, often in 20 minutes or less. Training the full body is excellent for fat loss because the more muscles you activate the more calories you burn and the quicker your metabolic rate.
Kettle bell training takes away the need to perform weights on one day and cardio on another, you can do everything in just one workout. Kettle bell training helps to counteract all our sitting by working into the postural muscles at the back of the body, strengthening and straightening up the spine.
Let’s not forget that on top of all the kettle bell training benefits listed above you also achieve the regular benefits from exercise like: improved sleep, better mobility, increases in energy, sense of well-being, increases in bone density and more. The kettle bell goblet squat is an excellent full body beginners exercise.
Holding a kettle bell with both hands at chest height not only overloads the muscles but also creates a counterbalance to stop beginners from toppling over backwards. Most will find the goblet squat also challenges their cardio so it’s an excellent exercise for the heart and lungs without the need to move your feet.
Those more advanced can try the single-handed racked squat and finally the kettle bell thruster. For those a little more advanced the kettle bell Turkish get up is the ultimate full body mobility, stability and strengthening exercise.
The kettle bell is taken from a lying down position all the way to standing and back down to the floor again progressing through a series of challenging movements. The core muscles are used heavily during this exercise and many find that they get stuck which identifies potential mobility and stability issues.
Further, conditioning through areas that cause problems will have huge carry-over into daily life and help improve potential movement issues. Beginners should first practice the half get up which involves taking the kettle bell from the lying down position to sitting and then back down again.
As the kettle bell is swung between the legs you activate all the muscles at the back of the body from heel to neck resulting in an improvement in your posture. The kettle bell swing is also excellent for developing explosive power through the hips which is paramount for most sports and martial arts.
Those more advanced can later progress to the one handed swing which adds further rotation to the core muscles and challenges shoulder stability. The kettle bell clean and press is a great way to build full body strength and muscle from head to toe.
When performed correctly and with a challenging kettle bell weight the clean and press is very cardiovascular too. The first half of the exercise involves cleaning the kettle bell up onto the chest using the legs, hips and buttocks.
The second half involves using the shoulders and arms to press the kettle bell overhead and then lower again with control. Beginners should start with the basic clean exercise which again uses the hip hinge movement used with the kettle bell swing.
Similar to the kettle bell swing the snatch develops explosive hips as well as full body strength from head to toe. Longer snatch sessions are equally demanding on the cardiovascular system and a good full body workout can be achieved without the need to even move your feet.
One favorite kettle bell snatch workout is to perform as many as possible in 10 minutes trying to achieve a minimum of 200 total repetitions. The kettle bell is a portable piece of equipment that you can use at home, in very little space, for conditioning your total body.