Based on this you can decide on the number of swings to make you grow and reach your goals. You want to be like a precise marksman, not a terrified rabbit running from a fox when you do the kettle bell swing.
If you are majorly interested in performance, specifically strength performance, the swing is a good tool to improve your hip hinge to address the dead lift lockout or develop more explosiveness on the second pull for the Olympic lifts. If absolute strength in the midsection is your main challenge you might be better off with good mornings or hip thrusts using a barbell.
You will see that the kettle bell front squat is easier on your wrists but a lot harder on the legs. In terms of health, it is good advice to stick close with what your physiotherapist says on exercise and how much load you can take.
If you are a bit advanced in age and want to do kettle bells to stay fit apply common sense that you might have to get used to the new movements longer than 30 years ago. Generally, the younger you are the quicker you grow, adapt and recover from and to different types of stress.
When picking your amount of swings keeps this in mind in correlation with all other factors to stay injury free and have fun with kettle bells. If you are chronically ill, especially when it comes to matters of the heart and lung, be mindful about the all-out sets for time.
If you have problems with your knees the kettle bell swing can be an excellent alternative to the squat as you do not go below parallel. If you have shoulder issues stay away from the American swing which brings the weight overhead.
Even if two people have the same age, height, weight and medical record it does not necessarily mean that they have the same fitness level. Some people are apt at picking up movement patterns while others are better at grinding through lifting a heavy load.
If your diet was always on spot and you avoided alcohol most of your life it is easier to condition your body than one which has been treated like a trash can. For this, the three areas outlined for you in this post of performance, health and weight loss are usually too broad.
You are more likely to achieve your goal by making it SMART, which means specific, measurable, attainable, realistic and time-bound. This is important to me as I will look at these pictures my entire life and I want to show my old friends from school that I made something out of myself.
To further support this goal I will exercise three times a week to build muscle mass doing 100 swings and ten Turkish get-ups with 16 kg. The kettle bell is one tool you can use and include in your plan while there are other options like dumbbells, barbells, runs and rowing machines which can get you where you want to be.
The process of planning includes looking at these and find the optimum way for you personally to reach the goal. The more aggressive the goal is the more detailed the plan has to be successful as your margin for error shrinks.
So if you want to lose 10 kg in a week you better plan all the meals, calorie intake and gym sessions in advance to have the slightest chance of getting there. If however, you want to lose the same amount of weight in half a year, the plan does not need to be as airtight and you can focus more on monthly or quarterly milestones than daily activities.
I do 100 swings and 10 Turkish get-ups a day to support my goals of a 200 kg back squat and 230 kg dead lift. When you start out you might want to increase weight on a monthly basis until progress slows down to quarterly and half-yearly.
Be aware that this is an approach which should only be done by individuals who are already a lot fitter than the average population, while the 100 swing routine can be done by anyone who does not have any major health issues to consider. Women usually should pick somewhere between 8 kg to 16 kg while men will start with 12 kg to 24 kg depending on fitness level, age, weight, and goals.
Women tend to underestimate themselves when picking their first kettle bell, well men have a tendency to overestimate what they can use. If you are already a beast and squat 200 kg+ for repetitions, be my guest and pick the heaviest load you can find and do 500 a day.
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 Kettle bell Swing Workout 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 Kettle bell Swing 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 kettle bell swing 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 kettlebellswings. 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 swing kettle bell 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. 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.
And if boredom wasn’t an issue, the kettle bell swing is the ONLY exercise you would ever need to do in your entire life. 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 Kettle bell Swing, 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. Getting proper instruction from an expert so that you can MASTER THE KETTLEBELL SWING is the best thing that you can do for your training regardless of your goal.
If you want to build strength, kettlebellswings will forge a grip of steel and will add pounds to your dead lift & squat. If you want to boost your athleticism, kettlebellswings 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.
Swing This Kettle bell has been in business since 2009 and we've tested nearly everything and are no stranger to high reps, since we coach and teach kettle bell sport lifting. Pat Flynn likes to recommend 300 kettlebellswings a day spread out in chunks.
Every day for thirty days, this is 9000 swings in a month and using a 24 kg kettle bell for a guy. To make changes in this once you've hit a goal will be a little too much volume with heavier weights.
Seems a little too repetitious to me adding that on top of your existing training program. Tim Ferris's advocated 75 kettlebellswings 2x per week in the 4-Hour Body and stated he achieved his leanest physique to date.
Let's be more clear that there was lots of other variables especially better nutrition and stress relief techniques that helped that to happen. It is meant to be a mass and strength builder especially on the limiting factors of your Strength endurance such as forearm and finger flexors for grip and glutes and hamstrings for the dead lift.
It still goes around that kettle bells are mostly for cardio, and I'll agree because not many people are using heavy enough ones!! I started for a week and made it 30 days no matter what my first time.
Kettle bells are uniquely capable of helping you lose weight, and boost aerobic capacity, apart from increasing strength. To take advantage of this valuable exercise device, you can try out the 100 kettlebellswings a day weight loss program.
Without proper form, a kettle bell swing workout may cause more harm than good. This is particularly important since you’ll adapt a bent-over posture during specific phases of the workout.
To initiate the forward swing, push your hips up in a forceful motion. If you don’t have anyone nearby, you can record yourself with a camera during the workout to check for poor form.
In the study, participants experienced increases in both maximum and explosive strength from kettle bell workouts. 21 men, aged 18 to 27 years, went through a 6-week training program with bi-weekly workout sessions.
Although the study didn’t involve daily workouts, it’s a useful indicator of the potential benefits to your lower body strength. An interesting aspect of kettlebellswings is they promote positive hormonal responses, which enhances body-fat-burning.
Their research showed significant increases in growth hormone and testosterone levels (10). The participants did only 12 sets of kettlebellswings involving 30-second workouts with 30-second rest periods, and they only used 35-pound (15.8 kg) bells.
Well, according to The Endocrine Society, testosterone helps increase muscle mass and enhance fat loss (9). Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting — Better Me has a lot to offer to both newbies and experts!
Once you determine the exact calories you expect to burn, you will know how well to complement the 100 kettlebellswings a day fat loss program with an appropriate diet plan. In the study, 10 men and women aged 29-46 years performed 20-minute-long kettle bell workouts.
Shutterstock However, the actual number of calories you can expect to burn will vary dramatically based on multiple factors, including: Your body weight: Heavier people typically burn more calories.
Your age : Younger people may have more muscle mass, which gives them the capacity to burn more calories. Your gender : Men tend to have higher metabolism levels compared to women.
Your lean body mass : If you have more muscles, you’ll likely burn more calories. As you can see, the specific calorie burn can vary immensely due to variations in all these factors.
Therefore, a useful strategy to figure out your specific calorie burn is to measure it when doing the workout. You can use a heart rate monitor to get a more accurate estimate of your calorie burn.
This is because the kettle bell swing is an all-round fitness workout, much like a cross between circuit weight training and running. Fortunately, kettlebellswings also improve your aerobic capacity, as well as your dynamic balance and core strength.
This was tested and proven in one study by the American Council on Exercise (ACE) (1). In the study, researchers tested and found a significant boost in the VO2max (maximum rate of oxygen consumption) of 18 volunteers.
The National Research Center for the Working Environment in Denmark performed a study to uncover this benefit (4). Researchers found that the workouts help reduce pain in the lower back, shoulders, and neck.
To answer that question, you need to consider physical activity recommendations by reputable organizations. This gives you at least one rest day for your muscles to recover and avoid injuries.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind.
Any action you take upon the information presented in this article is strictly at your own risk and responsibility!