First and foremost, if you’re looking for a way to burn fat and lose weight, kettle bell swings are fantastic. You are using your core stabilizer muscles, your back, your arms, your legs, your Delta, and many more besides.
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. 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 kettlebellswing.
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. Of all the exercises you can do with a kettle bell, the swing is arguably the most popular and may even be the most valuable.
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”.
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.
They involve a more extensive range of motion, which could make them more demanding. 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.
Sold without filling, you can easily adjust the weight to suit your needs. Kettle Grip Kettle bell Adjustable Portable Weight Grip
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 KettlebellSwingBenefits for Total Body Conditioning: 5 Epic KettlebellSwingBenefits For Total Body Conditioning Performed properly, the kettlebellswing can burn fat, build muscle, improve endurance, count as cardio, correct imbalances, reverse pain, and is safe for everyday training.
More versatile than squats, dead lifts, or even sprints (all my personal favorites), the kettlebellswing (KBS) is the rightful king of exercises. The kettlebellswing is a full-body exercise that uses posterior chain muscles to powerfully thrust a kettle bell.
Contrary to popular belief, the kettlebellswing is a hip hinge movement and not a squat. Originating from Russia, an American style swing with greater range of motion also emerged.
Kettle bell swings are one of three exercises recommended by legendary coach Dan John: Travel related issues for elite athletes and collision occupations?
In less time than I spend brushing my teeth, I complete an entire day’s workout. Sometimes I’ll hack my kettle bell session for greater benefit with a technique called blood flow restriction training (which I recently wrote about).
The KBS is a functional exercise that translates into real, usable power. It corrects body imbalances; builds strength, endurance, stability, and mobility; and is user-friendly.
The kettlebellswing engages large muscle groups and small stabilizers. Kettle bell swings strengthen the entire posterior chain (core, lower back, glutes, hamstring), mid-back, upper-back, forearms, lats, and shoulders.
KBS don’t require lots of gear nor space to perform. A more recent 2014 study found that longer kettle bell training provides the same aerobic benefits as treadmill walking.
Especially at the lower rep ranges, KBS activate all kinds of lower-body muscles in the posterior chain affectionately known as the “power zone”. Unlike traditional barbell and dumbbell training, kettle bells don’t subject the body to moments of extreme pressure and load.
Kettle bell swings are one of the few exercises that jack up my heart rate like running without straining my joints. Related to strengthening the cardiovascular system, kettle bell swings build muscular endurance.
Last through three minutes of swings and you’ll feel the hallmark burn of muscular endurance. Awkward shape and density make kettle bells a top choice for strengthening your core.
Greater core strength improves balance and ability to coordinate muscles. Training stability and balance leads to greater strength and new personal records on other lifts.
The metabolic benefits make it more effective than the equivalent running or walking. Regular kettle bell swings make your lungs healthier and more efficient.
I sit (and stand) behind a computer, hunched over my keyboard for good portions of the day. And hip flexors rarely lengthen in typical workout routines, leading to body imbalances.
Making kettle bell swings an ultimate solution for combating the perils of sitting all day. Fitness buffs focus on the so-called front body “mirror muscles”, and neglect the rear.
Proper kettle bell swings even out your rear by activating the entire posterior chain. Russians don’t raise the kettle bell as high, a better choice for learning.
Stand with feet apart, slightly wider than shoulder-width Look straight ahead Keep your shoulders retracted and back straight Start with your kettle bell between your legs Squeeze your glutes and shoot your hips forward and extend your legs to raise the kettle bell. The kettle bell should rise to shoulder level and float in the air for a split second as the momentum switches.
Guide the kettle bell back down with your arms extended, bring through legs until you can absorb the force with your hips. Demonstrating kettlebellswing form Kettle bell swings work nearly the entire body.
American style swings put the shoulders into unnatural positions. Muscle Endurance Stability Mobility Corrects body imbalances Fixes bad posture